Anne Lindsay's Light kitchen : more easy & healthy recipes from the author of Lighthearted everyday

ANNE LINDSAY’SLIGHT KITCHENEasy and Delicious Meals for a Healthy Weight

Anne Lindsay

John Wiley and Sons CanadaToronto

First edition published in Canada in 1994 by Macmillan CanadaSecond edition published in Canada in 2002 by John Wiley and Sons Canada

Copyright © Anne Lindsay and Associates, 1994, 2002

All rights reserved. The use of any part of this publication reproduced, transmitted in any form or by any means,electronic, mechanical, recording or otherwise, or stored in a retrieval system, without the prior consent of thepublisher, is an infringement of the copyright law. In the case of photocopying or other reprographic copying ofthe material, a licence must be obtained from the Canadian Copyright Licensing Agency (CANCOPY) beforeproceeding.

Canadian Cataloguing in Publication Data

ISBN 0-7715-9029-6

1. Low-cholesterol diet – Recipes. 2. Low-fat diet – Recipes. I. Title. II. Title: Light Kitchen.

RM219.L55 1994 641.5'638 C93-095143-31 2 3 4 5 TRI 06 05 04 03 02

Cover design by Tania CraanCover photograph/illustration by Vince Noguchi PhotographyElectronic formatting by Beth Crane, Heidy Lawrance Associates

Authors and Publisher have used their best efforts in preparing this book. John Wiley and Sons Canada, thesponsor, and the authors make no representations or warranties with respect to the accuracy or completeness ofthe contents of this book and specifically disclaim any implied warranties of merchantability or fitness for aparticular purpose. There are no warranties that extend beyond the descriptions contained in this paragraph. Nowarranty may be created or extended by sales representatives or written sales materials. The accuracy andcompleteness of the information provided herein and the opinions stated herein are not guaranteed or warrantedto produce any specific results, and the advice and strategies contained herein may not be suitable for every indi-vidual. Neither John Wiley and Sons Canada, the sponsor, nor the authors shall be liable for any loss of profit orany other commercial damages including but not limited to special, incidental, consequential or other damages.

John Wiley and Sons CanadaToronto

Printed in Canada

CONTENTS

PREFACE: A MESSAGE FROM THE CANADIAN DIABETES ASSOCIATION . . . . . . . . v

ACKNOWLEDGEMENTS . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . vi

INTRODUCTION . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 1Healthy Eating for All . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 1Type 2 Diabetes and the Healthy Eating Connection . . . . . . . . . . . . . . . . . . . . . . 3Setting Your Sights on a Healthier Weight . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 7Food Guide Choices for Heart Health. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 18The Glycemic Index . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 19Make Healthy Eating Happen. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 22Where to Go for More Information . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 24About the Nutritional Information on the Recipes . . . . . . . . . . . . . . . . . . . . . . . . 25Menus . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 26Information on Ingredients . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 31Glycemic Index Values of Some Common Foods . . . . . . . . . . . . . . . . . . . . . . . . . 32

RECIPES

Appetizers, Snacks and Beverages. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 33Soups . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 57Salads . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 71Poultry . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 89Fish and Seafood . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 111Meat. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 123Vegetables . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 141Pasta. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 153Grains, Legumes and Meatless Main Dishes . . . . . . . . . . . . . . . . . . . . . . . . . . . 173Breads, Cookies, Cakes and Squares . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 195Desserts . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 215

APPENDIX: THE CANADIAN DIABETES ASSOCIATION FOOD CHOICE VALUES. . 240

INDEX . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 246

This book is dedicated to my husband,Bob Lindsay, with love.

K

It is also to the memory ofWendy Buda and Sarah Martin.

PREFACEA Word from the Canadian Diabetes AssociationThe incidence of type 2 diabetes is rising steadily worldwide, and this increase will havesignificant consequences for the overall health of Canadians and for the Canadian healthcare system. People at risk for type 2 diabetes include those who are over 45, are over-weight, have a parent or brother or sister with diabetes or are of Aboriginal, Hispanic,Asian or African descent. Two major intervention studies, one conducted in the UnitedStates and one in Finland, found that healthy eating and active living can reduce the inci-dence of diabetes in at-risk populations.

Healthy eating includes following Canada’s Food Guide to Healthy Eating and theCanadian Diabetes Association’s Guidelines for the Nutritional Management of DiabetesMellitus in the New Millennium. Anne Lindsay’s Light Kitchen provides menu suggestionsthat reflect these guidelines. Achieving and maintaining a healthy body weight is also animportant component of these guidelines. This involves consuming a variety of nutritiousfoods and incorporating activity into daily life.

Active living includes enjoyable activities such as walking the dog, visiting the park withyour children, cycling to the grocery store, or gardening. Ideas for introducing activity intoyour daily life can be found at www.participaction.com. You’ll look and feel better andreduce your risk of developing diabetes or other chronic diseases, such as heart disease orcancer, at the same time!

The mission of the Canadian Diabetes Association is to promote the health of Canadiansthrough diabetes research, education, service and advocacy. The National NutritionCommittee of the Canadian Diabetes Association works with government, other organiza-tions and health professionals that are dedicated to providing reliable nutrition informationto the public. The Canadian Diabetes Association is happy to have had the opportunity tobe involved in Anne Lindsay’s Light Kitchen cookbook. Her recipes will assist all of us whoare attempting to consume a varied, enjoyable and nutritious diet, favouring lower-fat foodsthat are highly satisfying.

Catherine Field John BromleyChair, President,National Nutrition Committee Canadian Diabetes Association

ACKNOWLEDGEMENTSI was very fortunate to work with a wonderful team to produce the first edition of thisbook. I appreciate and thank all the people who were involved, and give special thanks to:Shannon Graham, dietitian, friend and co-worker, for helping with recipe testing for allfour of my cookbooks. Nancy Williams, my sister-in-law, for her help with the book.Denise Schon, at Macmillan, for the many extra hours she has put into all aspects of thisbook and to Bob Dees, Kirsten Hanson and everyone else at Macmillan for their patienceand enthusiasm for this book. Bev Renahan, for her expert editing of the recipes. BarbaraSelley and Sharyn Joliat, for the nutritional analysis, their advice and extra work. ElizabethBaird, food director, and Daphna Rabinovitch, test kitchen manager at Canadian Living.Many recipes first appeared in articles I wrote for the magazine. I’m very fortunate to havehad Olga Truchan do the food styling for this and my Lighthearted cookbooks. Thanks alsoto Doug Bradshaw, Vince Noguchi, photographers, and Janet Walkenshaw, props coordinator,for the great photographs and enjoyable week spent in the studio. And to Linda AlexanderLeonard for reviewing the first edition of the entire book.

For the second edition, I would like to thank Carol Dombrow RD, Denise Beatty RD

and Susan Girvan for all their hard work on the text; Susan van Hjezewijk PHe, ShannonGraham and Chris Filipiuk for help with the recipe testing; Tom Wolever, University ofToronto, for supplying the information on the Glycemic Index and Tania Craan for her workon the cover design. Thanks also to Meghan Brousseau and Jamie Broadhurst at WileyCanada for their marketing support.

I’m very pleased to be working with the Canadian Diabetes Association. I hope this bookwill help more Canadians improve their quality of life. Special thanks to Sharon Zeiler at theCDA for being so enthusiastic about this project.

INTRODUCTIONChances are, you have come to this cookbook looking for more of the recipesthat have made Anne Lindsay famous. In all of her cookbooks, Anne hasdistinguished herself by creating recipes that are delicious, simple to prepareand healthy too.

Through years of cooking from Anne’s books, I have learned to makecreamy soups without cream, and lower-fat, high-fibre appetizers such ashummus. I’ve come to enjoy salmon and other fish more by following Anne’s tip to spread the fish with a little hoisin sauce. Best of all, I’ve learned that fabu-lous desserts don’t have to provide a gazillion calories. Her recipes for lower-fatcheesecake, lemon tart and chocolate cake have become favourites at my house.

Of course, the recipes are the focus of Anne’s cookbooks, but that’s not allyou get with an Anne Lindsay cookbook. Anne is committed to promotinggood health along with good-tasting food. That’s why she includes the latestinformation on nutrition and healthy eating. By partnering with dietitians suchas myself and organizations such as the Canadian Diabetes Association, Annehelps bridge the gap between the science of nutrition and healthy eating andthe actual practice of putting tasty and healthy food on the table.

For those of you who have come to this cookbook because of a concern foryour health—you’re overweight or your blood glucose (sugar), blood pressure orblood fats (cholesterol and/or triglycerides) are too high—don’t despair. For themost part, these are risk factors that can be reduced by adopting healthier eatinghabits and becoming more physically active. Don’t ever feel that you are too fardown the road to ill health to turn back. You can make a U turn anywherealong the way and go back to a healthier place.

In Anne Lindsay’s Light Kitchen, Anne gives you over 200 recipes that will helpyou put healthy food on the table. You will also find guidance on how to main-tain a healthy weight and healthy levels of blood glucose, blood pressure, bloodcholesterol and triglycerides.

Let the healthy eating begin!

Denise Beatty, RD

HEALTHY EATING FOR ALLAnne Lindsay’s Light Kitchen is published in cooperation with the CanadianDiabetes Association. Does that mean it’s intended only for people withdiabetes? It does not. Although the book addresses issues of particular interestto people with diabetes, it is designed for anyone who wants to adopt healthiereating and lifestyle habits. By adopting a healthier eating pattern and becomingmore physically active, you can expect wide-ranging health benefits—a health-ier weight and a lower risk of developing diseases related to poor nutrition,including type 2 diabetes, heart disease, some types of cancer and obesity.

It is important to approach healthy eating so as to reduce your risk of allthese nutrition-related health problems because you rarely find just one of them

1

in isolation. More often than not, the problems are clustered. For example,people who are overweight and suffer from high blood pressure, high bloodcholesterol and triglycerides often have type 2 diabetes as well.

Healthy Eating—What Is It All About?Despite the current popularity of high-protein, low-carbohydrate diets, there iswidespread agreement from nutrition scientists that most of our day’s calories—about 55%—should come from carbohydrates; 30% or less should come fromdietary fat and approximately 15% from dietary protein. The evidence is veryclear that a diet that provides the major nutrients in these proportions is thehealthiest eating pattern.

The question then is: how do you create this ideal eating pattern given that thefoods we eat are actually mixtures of carbohydrate, protein and fat, as well asvitamins and minerals?

The answer is simpler than you might expect.The ideal pattern of eating has been worked out for you in Canada’s Food

Guide to Healthy Eating (“the Food Guide”). Ironically, the recommendationsof the Food Guide are so simple and sensible that some people have difficultybelieving them and continue to look for something more complicated to helpthem with their food choices. You don’t need to do this. If you’re hoping toimprove your eating habits, start with the Food Guide (pages 4–5) as the foun-dation for healthy eating and then fine-tune your eating habits from there.

FIRST… THE FOUNDATION FOR HEALTHY EATING

The basic principles of healthy eating as laid out in the Food Guide show youwhat and how much you should eat every day. If you adopt the pattern ofeating that the Food Guide promotes, you will get the right proportions of themajor nutrients—carbohydrate, protein and fat as well as the vitamins, mineralsand natural plant chemicals that are beneficial to health. The Food Guide alsoemphasizes some of today’s fundamental nutrition principles—eat a variety of

• Carbohydrates are the primary source of energy for all cells in the body.Carbohydrates include dietary starches and all forms of sugar.Carbohydrates come mainly from grain products, legumes, starchyvegetables such as potatoes and corn, fruit (containing fructose sugar),milk products (containing lactose sugar) and added sugars such as whiteand brown sugar, syrup and honey.

• Protein is needed for the growth and maintenance of all body tissuesand is an important component of hormones, enzymes and antibodies.We get protein from meat, fish, poultry, nuts, seeds, legumes and grainproducts.

• Fat is the most concentrated source of calories in our diet. It is essentialfor the regulation of body temperature, to protect vital organs, to trans-mit nerve impulses, as a structural component of cell membranes and asa carrier of other nutrients, including protein and some vitamins.

2 ANNE LINDSAY’S LIGHT KITCHEN

foods; choose lower-fat foods; and choose whole grain and enriched breads andcereals, dark green and orange vegetables and orange fruit more often.

As we learn more about the health benefits of eating more vegetables andfruit, recipes such as Anne’s Three-Grain Vegetable Soup (page 65) or herBarley and Corn Casserole (page 185) will make healthy eating easy and deli-cious.

THEN … THE FINE-TUNING

Fine-tuning the basic healthy eating pattern outlined in the Food Guide allowsyou to adjust for your own needs and preferences to incorporate foods or habitsthat reflect new scientific findings. For instance, you may decide to eat fishthree times a week because you’ve read about the heart-healthy omega-3 fats infish such as salmon. Omega-3 fat reduces the risk of blood clots and lowersboth triglycerides and cholesterol.

Or you may make a point of including more higher-fibre foods in yourdiet, particularly foods rich in soluble fibre to help with lowering your bloodcholesterol or to improve control of blood sugar. Or, perhaps your doctor hasindicated that you are at risk of developing type 2 diabetes and you decide tolower your caloric intake, eat more vegetables and fruit, and choose more fibre-rich foods.

TYPE 2 DIABETES AND THE HEALTHY EATINGCONNECTION

Nutrition advice for people with diabetes is the same as it is for all Canadians.It is based on the same principles of healthy eating as recommended inCanada’s Food Guide to Healthy Eating.

Anne Lindsay partnered with the Canadian Diabetes Association for thisnew edition of Anne Lindsay’s Light Kitchen to highlight the fact that healthyeating can actually prevent or delay the onset of type 2 diabetes in people atrisk. The book also provides good advice for improving the control of bloodglucose (sugar) in people who already have diabetes. This is the ultimate goal—to keep blood glucose levels within a normal range. By controlling bloodglucose levels, the damaging effects of high levels of glucose on blood vesselsare avoided, which in turn reduces the risk of developing these commoncomplications of diabetes:

• Heart disease (which is 2 to 4 times more common in people withdiabetes than in those not affected)

• Kidney disease• Poor circulation, particularly in the feet, which can result in the need for

limb amputations • Erectile dysfunction in men

Types of DiabetesDiabetes is a disease that prevents the body from properly using and storingglucose, the main source of energy for every cell in the body.

When you eat carbohydrate-containing food, it is broken down into thesugar glucose that circulates in the bloodstream ready to provide energy for

INTRODUCTION 3

Health santéCanada Canada

CANAD AFS

FoodGuide

TO HEALTHY EATINGFOR PEOPLE FOUR YEAR

AN OVER

ENjoy a arietyof foods from eachgroup every day.

Choiose lower-fat foods.more than/

Gra in OProducts vegetables andFruit Milk Products Meat and AlternmativesChoose whole given Choose dark green and Choose lower-fat milk Choose learner meats,and uniched orange vegetablesand products more often. poultry and fish, as we

products more often, organge fruitmore often. as sired pass, be and lentlls moreoften.

Canada

OtherFoods

Taste and enjoy-ment can alsocome from otherfoods and bever-ages that are notpart of the 4 foodgroups. Some ofthese foods arehigher in fat orcalories, so usethese foods inmoderation.

Different People Need Different Amounts of FoodThe amount of food you need every day from the 4 food groups and other foods depends on your age, body size, activity level,whether you are male or female and if you are pregnant or breast-feeding. That is why the Food Guide gives a lower and highernumber of servings for each food group. For example, young children can choose the lower number of servings, while maleteenagers can go to the higher number. Most other people can choose servings somewhere in between.

Consult Canada’s Physical Activity Guide to Healthy Active Living to help you build physical activity into your daily life.

Vegetablesand Fruit

5–10SERVINGS PER DAY

MilkProducts

SERVINGS PER DAYChildren 4–9 years: 2–3Youth 10–16 years: 3–4Adults: 2–4Pregnant and Breast-feedingWomen 3–4

Meat and Alternatives


© Minister of Public Works and Government Services Canada, 1997 Cat. No. H39-252/1992E ISBN 0-662-19648-1 No changes permitted. Reprint permission not required.

1 Serving 2 Servings

1 Serving

1 Serving

1 Serving

Enjoy eating well, being active and feeling good about yourself. That’

GrainProducts


1 Slice

Cold Cereal

30 g

Hot Cereal

175 mL

3/4 cup

1 Bagel, Pita or Bun

Pasta orRice

250 mL

1 cup

1 Medium Size Vegetable or Fruit

Fresh, Frozen orCanned Vegetablesor Fruit

125 mL

1/2 cup

Salad

250 mL

1 cup

Juice

125 mL

1/2 cup

250 mL

1 cup

3"x1"x1"50 g

Cheese

2 Slices50 g

175 g

3/4 cup

Meat, Poultry or Fish50-100 g

1/3-2/3 Can50-100 g

Fish

1-2 Eggs

Beans125-250 mL

100 g

1/3 cupPeanutButter30 mL 2 tbsp

INTRODUCTION 5

body cells. The hormone insulin acts as a key, unlocking the door to cells so thatthey can take up the glucose. Normally the body produces just the right amountof insulin to do the job.

In people with diabetes, the pancreas does not make enough insulin or thebody’s cells can’t utilize the insulin properly. As a result, some of the glucosecan’t be used and stays in the bloodstream or is passed in the urine. High levelsof glucose in the bloodstream are what cause the complications of diabetes—heart disease, blindness and kidney disease.

Type 1 diabetes occurs when the body’s pancreas no longer produces anyinsulin or produces very little insulin. Type 1 affects just 10% of the peoplewith diabetes. The cause of type 1 diabetes is still being investigated and is asyet unknown. Type 2 diabetes occurs when the pancreas doesn’t produce enoughinsulin or when the body can’t use the insulin properly. Type 2 diabetes is linkedto poor eating habits, being overweight and being physically inactive. Itaccounts for about 90% of the cases of diabetes. Type 2 diabetes may beprevented by a healthy lifestyle that includes active living and healthy eating.

Gestational diabetes occurs only during pregnancy and is a temporary formof the disease; however, women who develop gestational diabetes may go on todevelop type 2 diabetes later in life.

Using the Food Guide for Better HealthThe information that follows is about fine-tuning the Food Guide’s basichealthy eating pattern to help you lose weight if you need to, improve yourheart health, lower your blood pressure, blood cholesterol and triglycerides andreduce your risk of or help you control type 2 diabetes.

Take note of the sections of particular interest to you:• Setting Your Sights on a Healthier Weight: Find out how to lose weight by

adopting a lower-calorie, lower-fat healthy eating plan and becomingmore physically active. (See pages 8–18.)

We’re having some friends over for dinner, one of whom has diabetes.I’m at a loss for what to serve this person. Any ideas?Relax. People with diabetes eat according to the same healthy eating patternas recommended in Canada’s Food Guide to Healthy Eating. No special foodsare required, although attention must be paid to portion sizes. Here are someideas for making the evening enjoyable for everyone:• The timing of the meal may be important, particularly if your guest

requires insulin. Ask your friend ahead of time about the best time toserve dinner.

• Plan a meal that includes a meat or alternative, lots of vegetables and astarchy food such as rice or pasta or potato.

• Try to make the meal lower in fat and salt.• People with diabetes can include a moderate amount of foods sweetened

with sugar as part of a meal. Something like a sponge cake with strawberriesor a recipe for Apple-Pecan Phyllo Crisps on page 225 would be fine. Or,your guests may enjoy a refreshing, colourful and lower-calorie fruit plate.

• Have non-alcoholic and sugar-free beverages available.


• Food Guide Choices for Heart Health: Is your blood pressure too high?Learn how choosing foods from the Food Guide can help to lower your blood pressure. (See pages 18–19.) If your levels of LDL-cholesterol and triglycerides are too high and your HDL-choles-terol level is too low, this section is a must read.

• The Glycemic Index: Learn how to use the Glycemic Index to make betterdecisions about the carbohydrate-containing foods you eat. This uniqueand exciting tool can be used along with a healthy eating pattern to helpyou lose weight, improve blood glucose (sugar) control, and return bloodcholesterol and triglycerides to healthy levels. (See pages 19–22).

• Make Healthy Eating Happen: Find out how nutrition labels can help youchoose foods for healthy eating. (See pages 22–24.)

SETTING YOUR SIGHTS ON A HEALTHIERWEIGHT

When I became a dietitian over 25 years ago, Canada’s Nutrition Survey, thefirst-ever survey of the eating habits of Canadians, had just been released. Itwas disturbing at the time to learn that some 25–30% of Canadian adults wereoverweight. Now, almost 50% of Canadian adults are overweight or obese, andit is clear that there is a health crisis looming because of this situation. If thistrend continues, the number of Canadians who will develop type 2 diabetes dueto obesity will double in 20 years!1

While smoking does the most damage to general health, being overweight is next on the list of factors with the most negative effect on health. Excess body weight puts you at greater risk of:

ARE YOU AT RISK?

Chances are, if you don’t have type 2 diabetes, you probably don’t think muchabout it. But if you’ve reached mid-life and have developed a little “middle-age spread” around your waist, you may be at greater risk than you think.Many people have diabetes for five years before the diagnosis is made. It isoften found during investigation of a complication such as blurred vision.Take a look at the following risk factors, and if you see yourself in a few ofthem, it’s time to take a closer look at your lifestyle!

These are the risk factors for diabetes:• Over age 45• Overweight, particularly if weight is around the middle• Physically inactive • A parent, brother or sister with diabetes• High levels of blood cholesterol and triglycerides or heart disease• High blood pressure• Higher-than-normal levels of blood glucose (blood sugar)• Gestational diabetes or giving birth to a baby weighing over

4 kilograms (9 pounds)• Of Aboriginal, Hispanic, Asian or African descent

INTRODUCTION 7

1 Paradis, G. “Secular Trends in Body Weights.” Plenary Session 2, National Dialogue on Healthy Weights. Conference, Toronto, December 2001.

• Type 2 diabetes (80% of people with type 2 diabetes are overweight2)• High blood cholesterol • High blood triglycerides • High blood pressure • Gall bladder disease• Arthritis in weight-bearing joints such as knees and hips• Some types of cancer

Rating Your Weight with BMI and Waist CircumferenceYou don’t really need a chart, a scale or a tape measure to tell if you’re over-weight, do you? However, it is useful to track your success, and that involvesknowing what your current weight is and what a healthier weight would be for you. To assess your current weight, two measurements can help you: BodyMass Index (BMI) and Waist Circumference.

Source: Adapted from Clinical Guidelines on the Identification, Evaluation, and Treatment of Overweight and Obesity in Adults: The Evidence Report, National Heart, Lung and Blood Institute.

2 Canadian Diabetes Association. “Guidelines for the Nutritional Management of Diabetes mellitus in the New Millennium: A PositionStatement by the Canadian Diabetes Association.” Canadian Journal of Diabetes Care 23(3):56-69.


Body Miss Index Table

Normal Overweight Obese

BIll 19 20 21 22 23 24 25 26 27 28 29 30 31 32 33 34 35 36 37

Height(inches) Body Weight (poun

68

6860

81

82

8364

65

6687

8869

70

7172

737475

78

91 98 100 105 110 115 119 124 129 0134 143 145 153 154 182 187 12 1

94 93 104 108 114 118 124 125 133 163 153 173 175 153

94 93 104 108 114 118 124 125 133 163 153 173 175 153 94 93 104 108 114 118 124 125 133 163 153 173 175 153 94 93 104 108 114 118 124 125 133 163 153 173 175 153 94 93 104 108 114 118 124 125 133 163 153 173 175 153 94 93 104 108 114 118 124 125 133 163 153 173 175 153 94 93 104 108 114 118 124 125 133 163 153 173 175 153 94 93 104 108 114 118 124 125 133 163 153 173 175 153 94 93 104 108 114 118 124 125 133 163 153 173 175 153 94 93 104 108 114 118 124 125 133 163 153 173 175 153 94 93 104 108 114 118 124 125 133 163 153 173 175 153

94 93 104 108 114 118 124 125 133 163 153 173 175 153 94 93 104 108 114 118 124 125 133 163 153 173 175 153 94 93 104 108 114 118 124 125 133 163 153 173 175 153 94 93 104 108 114 118 124 125 133 163 153 173 175 153 94 93 104 108 114 118 124 125 133 163 153 173 175 153

94 93 104 108 114 118 124 125 133 163 153 173 175 153 94 93 104 108 114 118 124 125 133 163 153 173 175 153

USING BODY MASS INDEX (BMI)

BMI is a useful way to assess your body fat and the healthiness of your weight.People are at their healthiest when their BMI is between 20 and 25. Knowingyour BMI allows you to set weight-loss goals. For instance, a good first goalmight be to reduce your BMI by 2. If you are starting with a BMI of 30, youwill aim for a BMI of 28, and so on.

To find out what your BMI is, use the BMI Table opposite.Underweight: a BMI of less than 20 may be a sign you are underweight; if thisis your natural weight, don’t worry about it, but if you’re always dieting to keepyour weight in this range, it is an unhealthy weight for you.

• Healthy weight: BMI between 20 and 25; a BMI within this range isassociated with better health

• Overweight: BMI over 25; the higher your BMI gets over 25 the greaterthe risk of developing weight-related health problems such as high bloodpressure, cholesterol and triglycerides, and the development of type 2diabetes

• Obese: BMI over 30• Extremely Obese: BMI over 40

USING WAIST CIRCUMFERENCE

Measuring your waist circumference is a good way to measure your abdominalfat. Excess weight in your torso or around your middle is linked to a higher risk of type 2 diabetes and heart disease, high levels of blood cholesterol andtriglycerides and high blood pressure.

Use the top of your hipbone as a guide for the placement of the tape. Wrapthe tape around yourself at this level, making sure the tape is snug but not tight,and parallel to the floor (not slipping up and down). If your waist circumferenceis greater than the standards noted below, your waist circumference puts you athigher risk for health problems. You should consider weight loss.

• Men: waist circumference greater than 102 cm (40 in.)• Women: waist circumference greater than 88 cm (35 in.)

Now for the Good News!If you are overweight, you can do something about it. You really can! Lots ofpeople lose weight and keep it off. And even if you can’t reach a healthy weight(BMI of 20–25), losing just 10% of your body weight can have health benefits.So if you weigh 180 pounds, a loss of just 18 pounds might improve bloodglucose control and lower blood pressure, blood cholesterol and triglycerides.

Set Yourself Up for SuccessThere are no shortages of “diets” to follow. Despite the popularity of low-carbo-hydrate/high-protein programs, health experts maintain that the best eatingpatterns for weight loss and overall health are high in carbohydrate and low infat, just like the pattern of eating recommended in Canada’s Food Guide. Theemphasis on more whole grains, vegetables, fruit and meat alternatives such aslegumes in the Food Guide makes this pattern of eating higher in carbohy-drates, and the recommendation to choose lower-fat milk products and leanermeats helps to keep fat intake low.

INTRODUCTION 9

So by simply fine-tuning Canada’s Food Guide to lower the calories,you’ve got the makings of a good healthy eating plan for weight loss.

But what you eat is only half the story. You will not be successful withweight loss unless you give equal attention to becoming more physically active.Read on for more details about adopting a lower-calorie eating plan and amore physically active lifestyle.

TIPS FOR SUCCESS ON A LOWER-CALORIE EATING PLAN

Whether you adopt the healthy eating plan that follows or develop a plan ofyour own, keep these general tips in mind.

• Losing weight is challenging. If you are not quite ready to tackle it youmight benefit more by just trying to eat in a healthier way and becomingmore physically active. Once you have made this adjustment, think aboutlowering calorie intake.

• Calories do count and you must eat fewer of them than your body usesevery day in order to lose weight. The rule of thumb for weight loss is toreduce your food intake by about 500–1000 calories a day. Slow andsteady wins the race. Set realistic weight-loss goals and be content to

WHAT IT TAKES TO BE A GOOD LOSER

A dietitian in the U.S.3 has done studies on people who have successfullylost weight and kept it off. She found some common behaviours among allthese “master weight losers,” as she called them, and she concluded thatthose common behaviours were the keys to successful weight loss. Here aresome of the important beliefs and behaviours that helped the masters loseweight for good:• They had a deep-down belief that they could lose the weight, despite

previous failures when it came to weight loss.• The desire for weight loss came from within … not from pressure from

other people.• All of them made physical activity a part of their lives.• There was no one diet or system for losing weight. It was clear that

success was tied to finding a method that worked for them personally.Some went to commercial weight loss organizations; others did itentirely with their own plan.

• They weighed and monitored themselves constantly, dealing with any re-gain of weight immediately. (Some weight experts recommend that youweigh yourself twice a week to keep tabs on your weight.)

• They worked on facing the ups and downs of life without turning tofood for comfort.

• They actively developed new interests, hobbies and other activities.• They all sought support from others—from family, friends, professional

counsellors or groups.• They avoided negative self-talk and focused on their successes and

accomplishments.

3 Fletcher, A. Thin for Life: 10 Keys to Success from People Who Have Lost Weight and Kept It Off. Shelburne, Vermont: Chapters Publishing Ltd,1994.


drop a pound or so a week. Most people lose more than this in the firstfew weeks of a weight-loss program but if you continue to lose more than1–2 pounds a week, ease up a little and give yourself more to eat. Eatingplans that are too restrictive (less than 1000–1200 calories for women andless than 1400–1600 calories for men daily) are not good for your healthover the long term.

• Fat is the most concentrated source of calories in food, so it makes senseto focus on reducing higher-fat foods. (There are 9 calories in a gram ofdietary fat; a gram of carbohydrate or dietary protein has just 4 calories.)

• Watch portion sizes very carefully. Big bagels, oversized muffins andsuper-size fries and beverages make it easy to overeat without realizing it.Follow the serving sizes recommended in the Food Guide.

• Track what you eat at first—weighing and measuring servings to make sureyour portions are in line with the Food Guide recommendations. Researchshows that people almost always underestimate how much they eat.

• Eat when you’re hungry, but stop before you become too full. However,if you’re hungry all the time, increase your food intake a little so that youdon’t become discouraged or feel deprived.

• Fruit, lower-fat yogurt or a light hot chocolate are good choices forsnacks between meals.

• Avoid the high-calorie, high-fat snack foods such as chips, cookies,snacking crackers, chocolate bars and candies.

• Plan meals around foods with a lower Glycemic Index. For informationon the Glycemic Index, see pages 19–22.

A Lower-calorie, Healthy Eating Plan • The size of servings in the Healthy Eating Plan is based on the

Food Guide (See pages 4–5). For example, a serving of fruit juice is1/2 cup/125 mL, whereas a serving of milk is 1 cup/250 mL.

• Choose grain products such as whole grain bread, oatmeal or pasta.• Choose fresh, frozen or canned vegetables and fruit. Drink juice sparingly.• Use milk products with 1% b.f. (butter fat) or m.f. (milk fat) or less. Use

higher-fat cheese sparingly.• Choose the leanest of meats. Try to eat more fish and use legumes such as

kidney beans or chick-peas instead of meat, fish and poultry more often.• The “Other Foods” category includes butter, margarine, oils, jam, sugar,

cookies, desserts and salty snack foods. Because these are higher-caloriefoods, there is very little chance to use these items in a lower-calorieeating plan. When you need a little fat, use a monounsaturated oil such asolive or canola oil instead of margarine or butter.

• If you use sugar in coffee and tea, consider using a low-calorie sweetenerinstead. Since sugar contains 15 calories per teaspoon, this change caneasily save 50–100 calories a day.

• Avoid alcoholic drinks, regular soft drinks and fruit juices because thesebeverages are high in calories. Drink more water instead.

INTRODUCTION 11

A HEALTHY EATING PLAN FOR WOMEN

Before starting on a weight-loss program, you may want to check with yourdoctor.

Even though this is a healthy and sensible way to lower your calorie intake,it’s always a good idea to work with your doctor, who can help monitor yourprogress.

This plan provides 1200–1500 calories, depending on the actual foodchoices you make within each group. For instance, if you always choose skimmilk products and rarely eat cheese and don’t often use your “Other Foods”choices, your calorie intake will be on the lower end of this range. If, on theother hand, you use 2% milk products and enjoy a serving of cheese a fewtimes a week and always use your “Other Foods” choices, the plan will provide1500 calories daily. The higher calorie intake may be more satisfying andprevent you from getting too hungry and discouraged.

Consult Canada’s Food Guide on page 5 for information on serving sizes.

Total food choices for the day:• 5 servings Grain Products (GP)• 6 servings Vegetables and Fruit (V&F)• 3 servings Milk Products (MP)• 2 servings Meat and Alternatives (M&A) • 2 servings Other Foods (O) (Other Foods include such items as butter or

margarine, oil, mayonnaise or salad dressing, jam, sugar for coffee and tea)

The Meal Plan and the Sample meals provided here are just ideas to get youstarted. You can develop your own daily meal plan and your sample mealsdepending on the foods you like to eat.

It’s important to get at least 3 servings of Milk Products daily for protein,calcium and riboflavin, but you can keep the calorie contribution of your MilkChoices lower by choosing skim milk or products made from skim or 1%.

USING ALCOHOL IN MODERATION

In general, people with diabetes can include alcoholic beverages in their diets,providing blood pressure, blood glucose, cholesterol and triglycerides are incontrol. Alcohol is a higher-calorie beverage (7 calories per gram) and is not agood choice when weight loss is a goal.

If alcohol is consumed, women should not have more than 1 drink a dayand men should have no more than 2 drinks a day. A drink is defined as a12-oz beer or a 5 oz glass of wine or 1 1/2 oz serving of spirits.


Meal Plan Sample Meal #1 Sample Meal #2Breakfast

• 1 serving GrainProducts

• 1 serving Vegetablesand Fruit

• 1 serving Milk Products• 1/2 serving Meat and

Alternatives (optional)

Mid-morning Snack• 1 Vegetables & Fruit

Lunch• 2 servings Grain

Products• 2 servings Vegetables

and Fruit• 1 serving Milk Products• 1/2–1 serving Meat and

Alternatives (servingsize depends on whatwas eaten at breakfast)

• 1 serving of OtherFoods

Late Afternoon Snack• Save MP or V&F from

lunch

Dinner• 2 servings Grain

Products• 2 servings Vegetables

and Fruit• 1 serving Milk Products• 1 serving Meat and

Alternatives• 1 serving of Other

Foods

Evening Snack• Save one serving from

dinner plan for eveningsnack if desired

• Whole grain cereal3/4 cup/175 mL (1 GP)

• With milk 1 cup/250 mL (1 MP)

• 5 dried apricot halves(1 V&F)

• 1 Orange

• Tuna sandwich onwhole grain bread (2 GP; 1/2–1 M&A)

• Small green salad withdressing (1 V&F and1 O)

• Glass of tomato juice1/2 cup/125 mL(1 V&F)

• Yogurt cup1/2–3/4 cup/125–175 mL (1 MP)

• 1 cup/250 mL spaghettiwith tomato meat sauce(2 GP, 1/2–1 M&A,1 V&F)

• Mixed green salad withcarrot, cucumbers, redpepper slices (1 V&F)with salad dressing(1 O)

• Milk 1 cup/250 mL(1 MP)

• No snack

• 1 slice stonegroundwhole wheat bread(1 GP)

• With 1 tbsp/15 mLpeanut butter or eggsalad (1/2 M&A)

• 1/2 grapefruit(1 V&F)


• 1 Banana

• Bowl of minestronesoup (estimate: 1 V&F,1 GP, 1/2–1 M&A)

• Small whole grain rollor 4 whole grain crackers(1 GP)


• Fruit cup 1/2 cup/125 mL (1 V&F)

• 3 oz/90 g roast pork(1 M&A)

• with apple sauce 1/2 cup/125 mL (1 V&F)

• Converted or parboiledrice 1/2 cup/ 125 mL(1 GP)

• Broccoli and carrots1/2 cup/125 mL (1 V&F)

• Butterscotch pudding3/4 cup/175 mL (1 MP)

• 1 slice banana bread forevening snack (1 GP)

INTRODUCTION 13

A HEALTHY EATING PLAN FOR MEN

Men are given approximately 200–500 calories more a day because their greater muscle mass means higher energy needs. This plan provides1700–2000 calories a day, depending on the choices made.

Total food for the day:• 8 servings Grain Products • 8 servings Vegetables and Fruit• 3 servings Milk Products• 2–3 servings Meat and Alternatives

(choose 3 servings if you need more calories to prevent hunger)• 2 servings Other Foods

The pattern of eating is the same as for women, except men are allowed:• 3 more servings of Grain Products. For example, this would allow for an

extra GP at breakfast, a snack that includes a GP such as crackers and anextra portion of grains at dinner in the form of more pasta or rice.

• 2 more servings of Vegetables and Fruit• 1 more serving of Meat and Alternatives, if wanted

Moving On What you eat is only half of the weight-loss story. Being more physically activeis just as important as a lower-calorie eating plan for losing weight. Manyweight experts believe that people become overweight not from overeating,but from lack of physical activity.

The benefits of being more physically active go well beyond weight loss.Researchers have concluded that an active lifestyle can prevent or delay theonset of type 2 diabetes, independent of its effect on weight loss. What’s more,when you’re physically active you feel better, stronger, less stressed and moreenergetic, and you enjoy the heart-healthy effects of lower blood pressure,lower blood triglycerides and higher levels of the “good” HDL-cholesterol.

WHAT DOES IT MEAN TO BECOME MORE PHYSICALLY ACTIVE?

Health Canada’s Physical Activity Guide (pages 16–17) says that to stayhealthy or improve health you need to accumulate at least 60 minutes of lightphysical activity (such as walking or gardening) daily. You don’t have to do 60minutes at once; six 10-minute periods of activity can be added up throughoutthe day. As you progress to moderate activities such as brisk walking or biking,an accumulation of 30–60 minutes a day is sufficient. If you choose vigorousactivities (such as jogging or aerobics), 20–30 minutes a day will do.

It’s also recommended that you vary the type of physical activity youchoose throughout the week.

• Do endurance activities, such as walking or cycling, 4 to 7 times a weekfor health benefits to your heart, lungs and circulatory system.

• Include activities that improve flexibility, such as yard work, Tai Chi oryoga, 4 to 7 times a week to keep your muscles relaxed and your jointsmobile.

• Work on strength activities, such as heavy yard work or weight trainingroutines, 2 to 4 times a week to keep your muscles and bones strong.


Remember that you can do these activities in segments as short as10 minutes. On some days you may do all three types of activities.

A START-UP 12-WEEK WALKING PROGRAM

• Starting slowly is safe for most people, but if you’re not sure that you’reup to a walking program, consult your health professional before youbegin.

• If you find that you’re not ready to advance to the next level each week,just remain where you are until you’re ready to step up.

• The only equipment you need is a good pair of walking shoes.• Do this routine every day.

Week Warm-up Cool-down Total TimeWalk casually. Walk briskly. Slow down.

Swing your arms,take in the view and enjoy yourself. If you don’t have the breath to “walk and talk,”you’re pushing yourself too hard. Ease up.

1 5 minutes 5 minutes 5 minutes 15 minutes2 5 minutes 7 minutes 5 minutes 17 minutes3 5 minutes 9 minutes 5 minutes 19 minutes4 5 minutes 11 minutes 5 minutes 21 minutes5 5 minutes 13 minutes 5 minutes 23 minutes6 5 minutes 15 minutes 5 minutes 25 minutes7 5 minutes 18 minutes 5 minutes 28 minutes8 5 minutes 20 minutes 5 minutes 30 minutes9 5 minutes 23 minutes 5 minutes 33 minutes

10 5 minutes 26 minutes 5 minutes 36 minutes11 5 minutes 28 minutes 5 minutes 38 minutes12 5 minutes 30 minutes 5 minutes 40 minutes

TIPS TO GET YOU GOING

Some people claim that the hardest part of becoming more physically active isgetting started. Once you get into a routine, the benefits you will feel will keepyou going.

Here are some ideas that have helped others:• Be kind to yourself, particularly if you have been inactive for years.

Choose activities you like to do and can do with comfort from the begin-ning. Signing up for an aerobics class when you haven’t exercised in years

INTRODUCTION 15

Chart adapted from National Institutes of Health, National Heart, Lung, and Blood Institutes. “The Practical Guide to Identification,Evaluation, and Treatment of Overweight and Obesity in Adults.” NIH Publication Number 00-4084, October 2000.

HealthCanada

SantéCanada

ReduceSitting for

long periods

IncreaseStrengthActivities

IncreaseFlexibilityActivities

IncreaseEnduranceActivities

Physical activity improves health.

Every little bit counts, but more is even

better – everyone can do it!

Get active your way –

build physical activity

into your daily life...

• at home

• at school

• at work

• at play

• on the way

...that’s

active living!

Canadian Society for Exercise Physiology

t o H e a l t h y A c t i v e L i v i n g

CANADA’S

Physical Activity Guide


Get Active Your Way, Every Day–For Life!Scientists say accumulate 60 minutes of physical activity every day to stay healthy or improve your health. As you progress to moderate activities you can cut down to 30 minutes, 4 days a week. Add-up your activities in periods of at least 10 minutes each. Start slowly… and build up.

You Can Do It – Getting started is easier than you think

Physical activity doesn’t have to be very hard. Build physicalactivities into your daily routine.

Endurance

4-7 days a weekContinuous activities for your heart, lungs and circulatory system.

Flexibility

4-7 days a weekGentle reaching, bendingand stretching activities to keep your muscles relaxedand joints mobile.

Strength

2-4 days a weekActivities against resistanceto strengthen muscles andbones and improve posture.

Choose a variety ofactivities from thesethree groups:

Starting slowly is verysafe for most people.Not sure? Consult yourhealth professional.

For a copy of theGuide Handbook and more information:1-888-334-9769, orwww.paguide.com

Eating well is also important. Follow Canada’s Food Guide to Healthy Eating tomake wise food choices.

t o H e a l t h y A c t i v e L i v i n g

CANADA’S

Physical Activity Guide

• better health • improved fitness • better posture and balance • better self-esteem • weight control • stronger muscles and bones • feeling more energetic• relaxation and reduced stress• continued independent living in

later life

• premature death • heart disease • obesity• high blood pressure • adult-onset diabetes• osteoporosis • stroke• depression• colon cancer

• Walk whenever you can– getoff the bus early, use the stairs instead of the elevator.

• Reduce inactivity for longperiods, like watching TV.

• Get up from the couch and stretch and bend for a few minutes every hour.

• Play actively with your kids. • Choose to walk, wheel or

cycle for short trips.

• Start with a 10 minute walk –gradually increase the time.

• Find out about walking andcycling paths nearby and use them.

• Observe a physical activity class to see if you want to try it.

• Try one class to start – you don’thave to make a long-term commitment.

• Do the activities you are doingnow, more often.

Range needed to stay healthy

Benefits of regular activity: Health risks of inactivity:

Light Effort60 minutes• Light walking• Volleyball• Easy gardening• Stretching

Moderate Effort30-60 minutes• Brisk walking• Biking• Raking leaves• Swimming• Dancing• Water aerobics

Vigorous Effort20-30 minutes• Aerobics• Jogging• Hockey• Basketball• Fast swimming • Fast dancing

MaximumEffort• Sprinting• Racing

Very Light Effort• Strolling• Dusting

Time needed depends on effort

No changes permitted. Permission to photocopy this document in its entirety not required.

Cat. No. H39-429/1998-1E ISBN 0-662-86627-7

INTRODUCTION 17

can be frustrating and discouraging. Instead, try the walking programoutlined on page 15.

• Make an exercise plan outlining what you plan to do and when you’regoing to do it. Put it on paper. Make up a progress chart to keep yourselfon track. As part of the planning process, identify any barriers to becom-ing more physically active and think about ways to overcome these road-blocks. For instance, if you have sore feet, you might see a chiropodistand/or get better-fitting shoes.

• Incorporate physical activity into your daily routine. Walk on your lunchhour, swim if you’re near a pool, join a heart walk program in the localmall, or attend an exercise class on the way home from work.

• Join up with a friend if it’s helpful and more fun, but don’t allow youractivity time to become dependent on someone else’s schedule. Your goalis to be more physically active every day, whether you have a friend alongor not.

FOOD GUIDE CHOICES FOR HEART HEALTHPeople with diabetes have a much higher risk of heart disease. Those with highblood pressure and unhealthy levels of LDL-cholesterol, triglycerides andHDL-cholesterol—high risk factors for heart disease— have a much higherrisk of developing diabetes. Losing weight and becoming more physicallyactive are two ways to lower these risk factors. Here are some other actions youcan take as well.

To Lower Blood PressureInclude lots of vegetables, fruit and lower-fat dairy products in your diet.Recent research shows that a low-fat diet that includes these foods cansubstantially reduce high blood pressure levels.

• Limit your alcohol intake. Heavy drinking (3 or more drinks per day)increases blood pressure.

• Avoid using extra salt on foods and choose salt-reduced food when possi-ble. Many canned, packaged and frozen foods are highly salted, as aresnack foods and crackers.

• Look for the sodium content on the Nutrition Facts label on foods. Judgethe sodium content of the product by comparing it with a sensible sodiumintake for a whole day: 2400 milligrams. For example, the Nutrition Factslabel on a can of tomato soup reveals that 1/2 cup/125 mL of condensed

CHOLESTEROL AND TRIGLYCERIDES

LDL-cholesterol (Low Density Lipoprotein cholesterol) is an unhealthy formof cholesterol that is linked to heart disease; the lower its levels in yourbloodstream, the better your health will be. Triglycerides are a type of bloodfat; triglyceride levels get too high if you have poor eating and activity habits.High triglycerides are also linked to heart disease, particularly in women.HDL-cholesterol (High Density Lipoprotein cholesterol) is a healthy formof cholesterol that is associated with good heart health; higher levels of it inyour bloodstream are healthier for you.


soup (or 1 cup/250 mL as served) provides 896 milligrams of sodium.That’s a lot of sodium for just one of your day’s food choices!

To Lower LDL-cholesterol and Triglycerides• Reduce your intake of unhealthy saturated and trans fat as much as possible

by:• Reducing your use of butter, hard types of margarine, lard, shortening

(partially hydrogenated vegetable oil)• Reducing your intake of foods made with those fats, such as cookies,

crackers, baked goods, snack foods, rich desserts, fried foods and ready-prepared foods

• Using lower-fat milk products such as milk and yogurt with just 1%milk fat

• Choosing the leanest meats and using meat alternatives such as legumesmore often

• When you use fat in cooking and baking, use a healthy type of fat that is high in monounsaturated fat, such as olive, canola or peanut oil.

• Include other healthy types of fat in your diet, including the omega-3 fats found in fatty fish such as salmon, swordfish and trout.

• Include higher-fibre foods in your diet, particularly foods containing soluble fibre such as oatmeal, oat bran, psyllium and pectin-rich fruit such as apples, strawberries and citrus fruit.

• Vegetables and fruit are also important for heart health. In addition tovitamins and minerals, these foods are loaded with natural plant anti-oxidants, such as lycopene in tomatoes and flavonoids in citrus fruit.These so-called phytochemicals are known to be good for heart health.

• If triglycerides are high, avoid alcohol and sugar.

TO RAISE HDL-CHOLESTEROL

It is difficult to influence levels of HDL-cholesterol, but there is evidence thatboth exercise and a diet using foods with lower Glycemic Index values willhelp. Read on to find out how to take advantage of the Glycemic Index, a tooldesigned to help you choose carbohydrate-containing foods more wisely.

THE GLYCEMIC INDEX (GI)One of the most exciting aspects of Anne Lindsay’s Light Kitchen is that anyrecipe with more than 10 grams of carbohydrate has been analyzed accordingto the Glycemic Index. Look for the GI value just above the nutrient analysisin the side column of recipes. (Foods and recipes with less than 10 grams ofcarbohydrate do not affect blood glucose and insulin significantly and are notanalyzed for GI value.)

The Glycemic Index (GI) value tells you how rapidly the carbohydrate infoods turns into blood glucose. When you eat carbohydrate-containing foods,the sugars and starches are digested and absorbed into the bloodstream asglucose. Your body responds to the rise in blood glucose by releasing thehormone insulin. Insulin’s job is to clear the glucose from the bloodstream byhelping it into the cells, where it provides the energy for all cell functions.

INTRODUCTION 19

Some carbohydrate-containing foods are digested quickly, causing bloodglucose to rise fast and high, resulting in an over-release of insulin (Thesefoods have a high GI value.) Over time, chronically high levels of bloodglucose and insulin after meals predispose you to weight gain, higher bloodcholesterol and triglycerides and higher blood pressure.

Other carbohydrate-containing foods are digested slowly, with a gradualrise in blood glucose over a longer time. These foods have a lower GI valueand are better carbohydrate choices for those trying to control blood glucoselevels, lose weight and lower blood pressure, LDL-cholesterol and triglyc-erides.

Although the GI was originally developed to help people with diabetescontrol blood glucose, it is now thought that almost everyone can benefit fromusing the GI to choose carbohydrate-containing foods.

Here are some advantages to choosing foods based on the Glycemic Index:• Help with weight loss: choosing lower GI foods helps to keep blood

glucose and insulin levels lower. This lowers the tendency to store bodyfat and allows hormones that encourage the breakdown of body fat tofunction better. Lower GI foods may be more filling as well, which mayreduce tendencies to overeat and help to delay hunger for longer periodsof time.

• A lower risk of heart disease: low-GI value diets help to lower bloodpressure, LDL-cholesterol and triglycerides and raise the good HDL-cholesterol.

• If you do have diabetes, you will have better control over your bloodglucose. This helps you avoid some of the complications associated withdiabetes. There is also some evidence that a low GI diet can help preventthe development of type 2 diabetes in people at risk!4

Using the GIThe creators of the Glycemic Index measured how quickly carbohydrate-containing foods are converted into glucose by the body. The substance thatcauses the greatest rise in blood glucose is pure glucose. Its GI value is 100.Through testing, the GI of 300 carbohydrate-containing foods has been deter-mined relative to glucose and has been given a GI rating from 0–100.

In general:• A low-GI food has a value of less than 55 • An intermediate-GI food has a value of between 55 and 70• A high-GI food has a value of more than 70

Using the Glycemic Index to make healthier choices of carbohydrate-contain-ing foods is a relatively new science. And since it only applies to foods thatcontain carbohydrates (cereals and grains, milk products, legumes, fruits andsome vegetables) it is only one of many factors to consider in making healthyfood choices.

Don’t make the mistake of thinking that foods with a high GI value arebad for you. Potatoes, for instance, are a very nutritious vegetable, but they


4 Canadian Diabetes Association. “Guidelines for the Nutritional Management of Diabetes mellitus in the new Millennium: A PositionStatement by the Canadian Diabetes Association.” Canadian Journal of Diabetes Care 23(3):56-69.

have a high GI value. Simply choose a smaller serving of potatoes to reduce theglycemic load. (Glycemic load takes into account the amount of carbohydratein a food or recipe as well as the GI of the food.) Or, you might combine thepotatoes with a food with a lower GI value such as milk or cheese. By combin-ing a food with a higher GI value with a food that has a lower GI rating, youcan lower the overall GI of the meal.

THE GI VALUE OF SOME COMMON FOODS

There are books available if you want a detailed list of the GI values of somecommon foods. The lists are important because there is no easy way to predictthe GI value of a particular food. The Glycemic Index varies depending on theamount of carbohydrate, the type of carbohydrate, the physical structure of thefood, the degree of processing and, in the case of recipes and meals, thecombined effect of the various carbohydrate-containing foods present.

When in doubt about the GI value of a carbohydrate-containing food,choose:

• solid, heavy breads made with unrefined grains, nuts and seeds (such aspumpernickel or flaxseed bread);

• higher-fibre foods made with wheat, rice or oat bran;• grain products that are less processed: old-fashioned oats, not instant;

brown or converted rice, instead of instant;• foods that also contain some dietary fat, since fat delays the digestion and

absorption of foods.

Most of Anne’s recipes have a lower GI value. However, if you want to lowerthe GI value of any recipe or meal you can do it by:

• Including vinegar-based salad dressing or lemon juice with the meal.Vinegar and lemon juice slow digestion and prevent a large rise in bloodsugar.

• Combining low-GI value foods and higher-GI value foods. For example,drink milk with meals because it has a lower GI value, or enjoy Frenchbread that has a high GI value when you’re having a low-GI value legumedish.

• Substituting low-GI value items for higher-GI value items. For example,replace some of the higher-GI value flour in a muffin recipe with lower-GI value oat bran or have lower-GI value pasta instead of higher-GIvalue potatoes at dinner.

THE REAL SCOOP ON SUGAR

White sugar has a GI value of only 65—far lower than we might think. Andmany products like pop and frosted flake cereal have a lower GI value than ahunk of baguette bread!

Since it’s now known that sugar won’t necessarily send a person’s bloodsugar sky high, people with diabetes can include moderate amounts of sugarin their diet, just as is recommended to all Canadians.

INTRODUCTION 21

MAKE HEALTHY EATING HAPPEN!If healthy eating is a priority, accept that it requires some advance planningabout what to eat and the foods you will need. Once you’ve done this—it doesn’t take more than 15 to 20 minutes a week—putting healthy mealstogether is a snap. Think about it. The foods are in your kitchen. You have amenu planned so everyone knows what’s for dinner. No last-minute dashes tothe store, and the temptation to eat out or get take-out is greatly reduced. Youmight even consider doing some pre-preparation of foods like lettuce andvegetables so a salad can be prepared in minutes.

For the times when nothing’s thawing or you’re too tired to follow throughwith the plan, re-heat a can of chili or baked beans that you have on hand forthese situations. Add a salad or carrot sticks, a slice of whole grain toast and aglass of milk to make a quick, healthy meal.

Supermarket Strategies for Healthy Eating With a plan—and a shopping list in hand—you’ve got a head start on makinghealthier food choices from among the thousands of items in the supermarket.It’s also helpful to know how to use the Nutrition Facts box and the Ingredientlists appearing on food packages as a result of new nutrition labelling regulations.

AT-A-GLANCE: 20 LOWER-GI VALUE FOODS

1. Heavy, whole grain breads: pumpernickel, stoneground, whole wheatwith visible grains and seeds

2. Sourdough bread3. Unrefined oatmeal (not instant) and foods made with oatmeal4. All-bran® cereals 5. Pasta: any shape6. Basmati, converted® or parboiled rice (not instant or short-grain rice)7. Pearl Barley8. Bulgur: tabouli9. All legumes: dried beans, peas and lentils

10. Milk: plain or chocolate11. Milk pudding12. Soy milk13. Yogurt14. Cheese15. Dried apricots16. Juices: orange, apple, pineapple17. Most fresh fruit (notable exceptions are canteloupe, watermelon,

pineapple)18. Most vegetables (a notable exception is potatoes)19. Nuts20. Popcorn

For a longer list, see page 32.


The Nutrition Facts box tells you the nutrient content of a product. This iswhere you look for such information as the fat, carbohydrate, fibre or sodiumcontent of a food. This information also allows you to compare products, tochoose a product that’s lower in fat or higher in fibre for instance.

The Ingredient List can also help you choose healthier foods. Here’s whereyou’ll find out whether the so-called “wheat bread” is made with whole-wheatflour or just white, enriched flour or whether a pasta has been enriched withiron and B-vitamins.

NUTRITION LABELLING

Some of the key features of the new labelling regulations are:

• Nutrition labelling will now be mandatory on mostprepackaged foods. Exemptions include freshmeats, deli counter meats and cheeses, vegetablesand fruit, restaurant foods and foods made and soldin small shops.

• Calories plus the amount of 13 other nutrientsmust be presented in the Nutrition Facts box in astandard way.

• Standard serving sizes for a food category will beset, making serving sizes realistic and comparisons among products easier.

• A new feature of the nutrition label will be the % Daily Value of thenutrient (based on a 2000-calorie-a-day diet). This indicates whatpercentage of the recommended intake you’re getting when you eat aserving of the food.

• Nutrient claims such as “light” or “low in sodium” will be strictly defined.The claim “light” will mean “reduced in energy” (energy means calories)or “reduced in fat” only. Products claiming to be light in energy or fat willhave 25% fewer calories or 25% less fat than the regular version. Claimssuch as “light tasting” will no longer be allowed. A claim of “low in sodiumor salt” will mean the product contains 140 mg or less of sodium or saltper serving, whereas a “lightly salted” claim will mean that the productcontains “at least 50% less added sodium or salt” than the regular version.

• For the first time in Canada, a few health claims will be linked to foodproducts. Products low in sodium and high in potassium may have a labelstating: “A healthy diet containing foods high in potassium and low insodium may reduce the risk of high blood pressure, a risk for stroke andheart disease.” Foods low in saturated and trans fat may have a label claiminforming consumers that consuming foods low in these types of fat mayreduce the risk of heart disease.

Healthy Eating is in Store for You™To help you make healthy food choices through better use of the nutritionlabel, the Canadian Diabetes Association and Dietitians of Canada have joinedforces to bring you Healthy Eating is in Store for You™, a nutrition labellingeducation program. One of the key components of the program is a virtualgrocery store that will help you learn about nutrition labelling using an interac-tive, fun approach to learning. To find out more about this program, go towww.diabetes.ca or www.dietitians.ca.

INTRODUCTION 23

Per 1 cup (264g)

Calories 260

Amount

Nutrition Facts

Fat 13g

Saturated Fat 3g+ Trans Fat 2g

Cholesterol 30mg

Sodium 660mg

Carbohydrate 31gFibre 0g

Sugars 5g

Protein 5g

Vitamin A 4%

% Daily Value

20%

25%

28%

0%

Vitamin C 2%Iron 4%

10%

Calcium 15%Vitamin A 4%

•

•

Moving On to Great Cooking …If by chance you feel a little overwhelmed by all this information, put most ofthe tips and healthy intentions aside for now and concentrate on only one ortwo. Roll up your sleeves and have some fun in the kitchen. When you’re readyto take action, this nutrition and healthy eating information will serve youwell. If nothing else, take a second look at the Food Guide and think abouteating in a healthier way every day. Bon appetit!

WHERE TO GO FOR MORE INFORMATION …If you have any questions or need more information about managing diabetes,your dietitian and diabetes health care team will be there for you.

The Canadian Diabetes Association is also an excellent source for moreinformation about diabetes and related issues. Contact your area office, call the 1-800-BANTING (226-8464) line, or visit the Association website,www.diabetes.ca, to find the branch closest to you.

AREA OFFICESPACIFIC GREATER TORONTO/1385 West 8th Avenue, CENTRAL SOUTH ONTARIOSuite 360 15 Toronto Street, Suite 800Vancouver, BC V6H 3V9 Toronto, ON M5C 2E3Tel: (604) 732-1331 Tel: (416) 363-0177 ext. 372Fax: (604) 732-8444 Fax: (416) 363-3393

PRAIRIES ATLANTICSuite 1010, Royal Bank Building 6080 Young Street,10117 Jasper Avenue NW Suite 101Edmonton, AB T5J 1W8 Halifax, NS B3K 5L2Tel: (780) 423-1232 Tel: (902) 453-4232Fax: (780) 423-3322 Fax: (902) 453-4440

ONTARIO REGIONS NATIONAL OFFICE1355 Bank Street, Suite 403 15 Toronto Street, Suite 800Ottawa, ON K1H 8K7 Toronto, ON M5C 2E3 Tel: (613) 692-0590 Tel: (416) 363-0177 ORFax: (613) 692-0550 1-800-BANTING (226-8464)

e-mail: [email protected]


ABOUT THE NUTRITIONAL INFORMATION ONTHE RECIPES

Unless otherwise stated, the recipes were tested and analyzed using 2% milk,1.5% yogurt, 2% cottage cheese and 17% fat hard cheeses because these are themost commonly available. However, you can save even more on fat and caloriesby substituting lower-fat choices. Ground meat was assumed to be completelybrowned and thoroughly drained. Calculations of meat and poultry recipes,including those where fat or skin was not removed before cooking, assumedthat only the lean portion was eaten. Calculations were based on the first ingre-dient listed where there was a choice and did not include optional ingredients.Unspecified amounts of salt (pinch or to taste) were not included in the analysis.

Nutrient values greater than 0.4 were rounded to the nearest whole number.Following criteria outlined in the Guide for Food Labelling and Advertising,March 1996 (Canadian Food Inspection Agency), the recipes were also evalu-ated as sources of vitamins A and C, folate, iron and calcium. Other vitaminsand minerals were not evaluated.Fibre: It is recommended that we have 25 to 35 grams of fibre each day.Sodium: Canadians consume too much sodium and lower levels of intake arerecommended. Most of the recipes in this book are relatively low in sodium;where the levels are high, suggestions for reducing the sodium have been givento help those on sodium-restricted diets.Potassium: Potassium is thought to have a positive effect on hypertension andstrokes. A diet promoting foods high in potassium, emphasizing fruit andvegetables, is recommended.

Glycemic Index (GI): The GI Value indicates how rapidly the carbohy-drates in foods turns into blood glucose. The GI Values have only been calcu-lated for recipes containing 10 g or more carbohydrate. Values represent onlythe carbohydrate content of the recipe.

DAILY TOTAL PROTEIN, FAT AND CARBOHYDRATE INTAKE

(based on 15% of calories from protein, 30% of calories from fat and 55% ofcalories from carbohydrate) according to Nutrition Recommendations for AdultCanadians, Health and Welfare Canada, 1990.

Calories/day Protein (g) Fat (g) Carbohydrate (g) 1200 45 40 1651500 56 50 2061800 68 60 2482100 79 70 2892300 86 77 3162600 98 87 3572900 109 97 3993200 120 107 440

INTRODUCTION 25

MENUSNutritional information is based on servings as follows: appetizers, 2 pieces; milk, 2%, 8 oz(250 mL); breads, 1 slice with 1 tsp (5 mL) butter or margarine; salads with 1 tbsp (15 mL)dressing; vegetables, plain, 1/2 cup (125 mL) with 1/2 tsp (2 mL) butter or margarine; dips,spreads and dessert sauces, 2 tbsp (25 mL); cookies and squares, 1 piece; fruit, 1/2 cup (125mL) or 1 piece; ice cream, 5–7% b.f., 1/2 cup (125 mL); open-faced sandwiches, 1/2 of eachtype. See notes for children’s and teens’ parties on page 29.


Special Sunday BreakfastUpside-Down Apple Pancake (page 196)

Apricot, Orange and Fig Compote (page 235)Citrus Double Bran Muffin (page 199)

Calories 501; Total Fat 13 g; % Calories from Fat 23

Lunch Around the PoolFruit Spritzers (page 55)

Open-Faced Sandwiches (page 50)Nectarine and Orange Compote (page 234)

Apricot Almond Cake (page 211)Calories 863; Total Fat 18 g; % Calories from Fat 18

Fall or Winter BrunchHot Spiced Cider (page 54)

Crustless Vegetable Quiche (page 190)Green Bean Salad with Buttermilk Dressing

(page 79)Cherry tomatoes

Jalapeño Cornmeal Muffin (page 200)Deep Dish Pear Pie with Apricots and Ginger

(page 228)Calories 730; Total Fat 23 g; % Calories from Fat 29

Fall LuncheonFish ’n’ Vegetable Chowder (page 69)Open-Faced Sandwiches (page 50)Fruit platter (grapes, melon wedges,

strawberries, pear wedges)Apple Cinnamon Cookies (page 209)

Light Lemon Squares (page 206)Calories 1022; Total Fat 27g; % Calories from Fat 24

Spring LuncheonWhite Sangria Punch (page 56)Seafood Pasta Salad (page 172)

Asparagus and Mushroom Salad (page 78)Whole Wheat Raisin Soda Bread (page 203)

Easy Berry Flan (page 222)Calories 730; Total Fat 7 g; % Calories from Fat 22

Winter Holiday Family Lunch for 12Cheese and Tomato Quesadillas (page 52)

Italian Chick-Pea and Pasta Soup (page 67)Platter of celery, carrots, zucchini strips

Whole Wheat Raisin Soda Bread (page 203)Pumpkin Spice Cake (page 213)

Tangerines/ice creamCalories 980; Total Fat 27 g; % Calories from Fat 25

Summer Weekend LunchPasta and Ham Salad (page 171)

Sliced cucumbersToasted bagels/Herbed Cheese Spread (page 38)

Gingerbread Cake (page 212)Apple Cinnamon Cookies (page 209)

Fresh strawberriesCalories 834; Total Fat 21 g; % Calories from Fat 23

Spring Dinner PartyThai Noodle and Chicken Soup (page 63)Baked Whole Salmon with Mushrooms

and Artichokes (page 118)Asparagus

Lemon Parsley Rice Pilaf (page 181)OR Green Vegetable Risotto (page 175)

Rhubarb Fool with Fresh Strawberries (page 232)Calories 750; Total Fat 22 g; % Calories from Fat 26

Goat Cheese and Pesto Tortilla Pizza (page 47)

Summer Barbecue DinnerChilled Cucumber Mint Soup (page 58)

Thai Barbecued Turkey Scaloppine (page 110)Grilled sweet red peppers and yellow zucchini

Tiny new potatoes with fresh dillNectarines, blueberries and raspberries with Vanilla

Cream (page 239)Calories 485; Total Fat 12 g; % Calories from Fat 22

Easy Barbecue SuppersEach meal includes 1 slice fresh bread and milk

Barbecue Salmon Fillets (page 117)Baby beets and greens

Sliced tomatoes with basilNew potatoes with fresh dill

StrawberriesCalories 725; Total Fat 26 g; % Calories from Fat 32

Barbecued Trout with Light Tartar Sauce (page 116)Barbecue Potato Packets (page 150)

Ginger Stir-Fried Zucchini (page 147)New carrots with fresh dill


Grilled Chicken Breast Burger with Sun-DriedTomatoes (page 93) on whole wheat bunEasy Couscous Vegetable Salad (page 77)

on a bed of lettucesPeaches


Chinese Chicken Burgers (page 92)Corn-on-the-cob

Tossed Green Salad with Tomato Basil Dressing(page 86)Ice Cream

Orange Hazelnut Biscotti (page 208)Calories 816; Total Fat 27 g; % Calories from Fat 30

Barbecued Curried Chicken Breast (page 91)Lemon Parsley Rice Pilaf (page 181)

Green beansSliced tomatoes

ApplesCheese (1 oz/30 g 17% b.f.)


Salmon Salad Fajitas (page 122)

Easy Family Menus Following Canada’s Food Guide

Chinese Chicken Burgers (page 92) in hamburger bun

Purple Vegetable Slaw (page 83)Sliced Tomato

AppleMilk


Potato, Bean and Tomato Stew (page 187)Easy Couscous Vegetable Salad (page 77)

Whole wheat breadOrange

MilkCalories 778; Total Fat 23 g; % Calories from Fat 26

Thai Noodles with Chicken and Broccoli (page 167)Sesame Carrots (page 142)

StrawberriesMilk


Lemon Tarragon Sole Fillets (page 113)Roasted Peppers, Red Onion and Bulgur (page 182)

Spinach with Lemon and Nutmeg (page 146)Tossed Salad Greens with Mustard Garlic

Vinaigrette (page 88)Kiwi fruit

MilkCalories 570; Total Fat 19 g; % Calories from Fat 30

Summer Make-Ahead Buffet for a CrowdChinese Chicken Balls with Dipping Sauces

(page 41)Clam Dip with Herbs and Crudités (page 35)

Thai Pork Skewers (page 49) AND/OR

Garlic-Soy Marinated Beef Strips (page 125)Grilled Salmon Ribbons with Sesame

and Coriander (page 48)Spicy Noodle Salad (page 169)

Asian Coleslaw (page 82)Couscous, Tomato and Basil Salad (page 189)

Fresh Plum Flan (page 223)Calories 873; Total Fat 29 g; % Calories from Fat 30

INTRODUCTION 27

Make-Your-Own Summer Pizza PartyWhite Sangria Punch (page 56)

Goat Cheese and Pesto Tortilla Pizzas (page 47)Easy Berry Flan (page 222)


Winter Sunday DinnerChicken and Vegetable Stew with Parsley

Dumplings (page 103)Buttermilk Mashed Potatoes (page 151)

Baked Pear Bread Pudding with Honey-AlmondSauce (page 224)


End-of-Summer DinnerChilled Purée of Tomato Soup with Basil (page 59)Herb and Buttermilk Barbecued Chicken (page 95)

Portobello Mushrooms with Sweet Peppers (page 148)

Barley and Corn Casserole (page 185)Amaretto Custard Sauce (page 238)

over sliced peachesCalories 492; Total Fat 15 g; % Calories from Fat 27

Summer/Fall Vegetarian DinnerFresh Tomato Pizza (page 45)

Marinated Baked Tofu (page 191) served on Purple Vegetable Slaw (page 83)Jiffy Chinese Noodles (page 164)

Fresh Plum Flan (page 223)Calories 1012; Total Fat 31 g; % Calories from Fat 27

Winter Vegetarian Dinner PartyCheese and Tomato Quesadillas (page 52)

Winter Vegetable Curry with Couscous (page 188)Tossed Green Salad with Yogurt Herb Dressing

(page 87)Chocolate Marbled Cheesecake (page 219)


Make-Ahead Winter BuffetClam Dip with Herbs (page 35) and cruditésShrimp and Chicken Jambalaya (page 120)

Salad Greens with Mustard Garlic Vinaigrette (page 88)

Whole wheat rollsPear Pie with Apricots and Ginger (page 228)Calories 941; Total Fat 21 g; % Calories from Fat 20

Fall Dinner Party MenuThai Shrimp Salad in Pita (4 each) (page 43)

Hot and Sour Soup (page 62)Honey-Garlic Roast Pork (page 135)

Rice with Black Beans and Ginger (page 180)Sherried Green Beans with Sweet Peppers

(page 144)Apple-Pecan Phyllo Crisps (page 225)


Make-Ahead Winter Dinner PartyLeek and Mushroom Soup (page 61)Moroccan Rabbit Tagine (page 140)

Quick and Easy Spiced Couscous (page 189)Lemon Mousse with Raspberry Sauce (page 221)


Ski Chalet Dinner with TeensCarrot and Corn Chowder (page 68)

Beef Fajitas (page 124)Chocolate Mocha Ice Cream Pie (page 218)


After-Bridge SupperSalmon Salad Fajitas (page 122)

Elizabeth Baird’s Chocolate Angel Food Cake (page 214)



Elegant but Easy Chicken Dinner Grilled Hoisin Chicken on Greens (page 98)

Chinese Vegetable Fried Rice (omit ham) (page 178)French bread

Easy Berry Flan (page 222) and Nectarine andOrange Compote (page 234)


Easy but Different Dinner PartyHot and Sour Soup (page 62)

Asian Chicken (page 100)Light Lemon Squares (page 206)

Nectarine and Orange Compote (page 234)Calories 759; Total Fat 13 g; % Calories from Fat 15

Children’s or Teens’ Party5

Jiffy Salsa Dip (page 34) with raw veggiesChicken Fingers (page 40) with

Apricot Dipping Sauce (page 41)Herbed Cheese Spread (page 38)

on Crostini (page 39)Tortilla Pizza Triangles (page 46)

Candied Corn (page 53)Make-Your-Own Ice Cream Sundaes

with Three SaucesChocolate Sauce (page 217),

Butterscotch Sauce (page 240),Raspberry Sauce (page 221)


Teenagers’ Buffet Birthday Dinner6

Garlic-Soy Marinated Beef Strips (page 125)Spicy Noodle Salad (page 169)

OR Jiffy Chinese Noodles (page 164)Caesar salad

Hot herb bread or bunsOrange Chocolate Refrigerator Cake (page 220)


Special Birthday DinnerSeafood Vegetable Chowder (page 69)

Beef Filet with Mustard Peppercorn Crust (page 130)Asparagus or green beans

Portobello Mushrooms with Sweet Red Peppers(page 148)

Quick and Easy Spiced Couscous (page 189) OR new potatoes with dill

Elizabeth Baird’s Chocolate Angel Food Cake(page 214) with Vanilla Cream (page 239)

and strawberriesCalories 1036; Total Fat 25 g; % Calories from Fat 22

Buffet Dinner for 24Sun-Dried Tomato and Onion Toasts (page 44)Roasted Eggplant Dip (page 37) with crudités

Lemon Grass Marinated Leg of Lamb (page 137)Make-Ahead Party Thai Noodles (page 165)

Snow Peas with Mushrooms (page 143)Tossed Green Salad with Asian Vinaigrette

(page 85)Meringues with Lemon Cream (page 230)


Cocktail PartyThai Shrimp Salad in Mini Pitas (page 43)Chinese Chicken Balls with Dipping Sauces

(page 41)Mushrooms AND/OR cherry tomatoes stuffed with

Herbed Cheese Spread (page 38)Sun-Dried Tomato and Onion Toasts (page 44)Goat Cheese and Pesto Tortilla Pizza Triangles

(page 47)Roasted Red Pepper and Basil Dip (page 36)

with cruditesSmoked Turkey-Wrapped Melon Balls (page 42)


INTRODUCTION 29

5 Nutritional information based on: 8 pieces of chicken, 8 pieces pizza triangles; 1 cup (250 mL) candied corn; 3/4 cup (175 mL) ice cream;1 tbsp (15 mL) each sauce.

6 Nutritional information based on: 2 servings beef strips; light dressing on Caesar salad.

Easy Friday Night DinnerMiso Soup with Tofu (page 64)

Linguine with Scallops and Leeks (page 161)OR Summer Shrimp and Tomato Pasta (page 160)

Whole wheat French breadBerries with Orange Cream (page 236)


Holiday Family Reunion DinnerJiffy Salsa Dip (page 34) with vegetables

Chutney-Glazed Ham (page 136)Rosemary Garlic Roasted Potatoes (page 150)

Sesame Broccoli and Carrots (page 142)Tossed Salad with Yogurt Herb Dressing (page 87)Gingerbread Cake (page 212) with fresh fruit and

Vanilla Cream (page 239) or frozen yogurtCalories 682; Total Fat 19 g; % Calories from Fat 24

New Year’s Eve Dinner PartyWarm Scallop Salad (page 73)Sherry Chicken Breasts Stuffed

with Zucchini and Carrots (page 96)Spinach with Lemon and Nutmeg (page 146)

Sweet Potato and Apple Purée (page 152)Chocolate Crêpes with Banana Cream Filling and

Chocolate Sauce (page 216)Calories 889; Total Fat 26 g; % Calories from Fat 27

Thanksgiving or Christmas DinnerCranberry Lime Punch (page 56)

Crudités and Clam Dip with Herbs (page 35)Thai Shrimp Salad in Pita Pockets (page 43)Roast Turkey with Giblet Gravy (page 108),

Sausage, Apple and Herb Stuffing (page 107)Buttermilk Mashed Potatoes (page 151)

Sweet Potato and Apple Purée (page 152)Green Beans with Herbs and Pine Nuts (page 145)

Pumpkin Pie with Orange Yogurt Cream (page 226)OR Winter Berry Trifle (page 229)


Christmas Eve DinnerHerbed Cheese Spread (page 38) with melba toasts

(top with slice of smoked salmon)Pork Tenderloin Teriyaki (page 131)

OR Honey Garlic Roast Pork (page 135)Roasted Peppers, Red Onion and Bulgur (page 182)

OR Barley and Corn Casserole (page 185)OR Make-Ahead Party Thai Noodles (page 165)

Broccoli or Green Beans or Snow Peas withMushrooms (page 143)

Chocolate Mocha Ice Cream Pie (page 218)Calories 806; Total Fat 23 g; % Calories from Fat 26


INFORMATION ON INGREDIENTS

CHILI PASTE OR SAUCEUsed in Asian cooking, red in colour and made from chili peppers, salt and often garlic,this adds hotness to dishes. I use the Indonesian chili paste called sambal oelek. Chinesechili sauce or Thai chili paste are others to use.

CHILI PEPPERSCanadians are enjoying chili peppers—fresh, canned and bottled—on everything frompizza to pasta and Mexican to Thai cooking. Start with green chili, the mildest, andwork your way up to jalapeño and serrano. When your mouth can stand it and youwant some punishment, try Scotch bonnet, the hottest.

CILANTRO OR CORIANDERCilantro is the leaf part of the coriander plant. Often called Chinese parsley or freshcoriander, it has a distinct, pungent flavour that people either love or hate. It is availablein many supermarkets and most greengrocers. The dry leaf cilantro is not a goodsubstitute.

FISH SAUCEThis staple in Thai and Vietnamese cooking has a salty taste and awful smell, but itadds wonderful flavour to sauces. You’ll find it, bottled, in Asian and specialty foodstores and in some supermarkets.

GARLICBecause garlic cloves vary so much in size, I give a measure in teaspoons of choppedgarlic rather than the number of cloves if I use more than one clove in a recipe. I donot suggest that you use bottled chopped garlic; fresh chopped garlic is much superior.If you would rather not measure, just estimate one medium-large clove per teaspoon(5 mL) of chopped garlic.

GINGERFresh gingerroot adds wonderful flavour to vegetables, salads, sauces, stir-fries and mari-nades. Buy smooth, shiny, firm gingerroot; not shrivelled or mouldy. Peel the ginger witha vegetable peeler or paring knife. Dried powdered ginger is a poor substitute.

HOISIN SAUCEMade from soybeans, vinegar, sugar and spices, this thick brown sauce adds flavour anda touch of sweetness to dishes. It is available bottled or canned.

LEMON GRASSThis contributes a wonderful lemon flavour to dishes and is becoming more easilyavailable at greengrocers and Asian markets in Canada’s bigger cities. Fresh lemon grasshas pale green straw-textured stalks about the size of green onions. The top two-thirdsand outer leaves are discarded. Dried lemon grass is sold in bags at some markets; soakit in hot water for 15 minutes before using.

OYSTER SAUCEMade from oysters and soy sauce but without a fishy taste, this thick brown sauce isused in Chinese dishes. It is sold bottled in Chinese grocery stores and some supermar-kets.

SESAME OILA dark, strong-flavoured oil made from roasted sesame seeds, this is used in smallamounts to add wonderful flavour to stir-fries, vegetable dishes, salad dressings andmarinades. Don’t buy the light sesame oil as it is light in flavour, not in fat; instead buyones from Asia.

INTRODUCTION 31

THE GLYCEMIC INDEX VALUES OFSOME COMMON FOODS

Foods with a Low GI (less than 55)

Grain Products■ Bran Buds with Psyllium™ 1/3 c/60 mL

(45)■ Muesli, toasted 2/3 c/160 mL (43)■ Cooked cereal

— Oatmeal, 1/2 c/125 mL (49)— Oat bran, 3/4 c/200 mL (50)

■ Bread, 1 slice— Pumpernickel (51)— Sour Dough (52)— Stoneground whole wheat (53)

■ Pasta, 1 c/250 mL (32-43)■ Uncle Ben’s Converted Rice™, 1 c/250

mL (44)■ Bulgur, cooked 1/2 c/125 mL (48)■ Pearl Barley, 1/2 c/125 mL (25)

Vegetables & Fruit■ Most Fruit, 1 medium (25-55)■ Apricots, dried, 5 halves (31)■ Juice, 1 c/250 mL

— Orange (46)— Apple (40)— Pineapple (46)

■ Carrots, 1/2 c/125 mL (49)■ Peas, 1/2 c/125 mL (48)■ Sweet potato, 1/2 c/125 mL (54)

Milk Products■ Milk, 1 c/250 mL (27-34)■ Yogurt, 1c/250 mL

— low fat, with sugar (33)— with artificial sweetener (14)

■ Pudding, 1/2 c/125 mL (43)■ Soy milk, 1 c/250 mL (31)

Meat & Alternatives■ Most legumes,1/2 c/125 mL (8-48)■ Peanuts, 1/2 c/125 mL (14)

Foods with an Intermediate GI (55–70)

Grain Products■ Muesli, natural 2/3 c/160 mL (56)■ Shredded wheat, 2/3 c/160 mL (58)■ Bread, 1 slice

— Rye (65)— Pita, small (57)— Whole wheat (69)— White (70)— Hamburger/hotdog bun (61)

■ Couscous, 1/2 c/125 mL (65)■ 2 taco shells, (68)■ Cornmeal, cooked, 1/3 c/60 mL (68)■ 4 Social Tea® biscuits (55)■ 1 medium croissant (67)

Vegetables & Fruit■ Canteloupe (65)■ Fruit cocktail in natural juice, 1/2 c/125

mL (55)■ Banana, 1 medium (55)■ 1/2 papaya (58)■ Pineapple, 2 slices (68)■ Raisins, 1/4 c/50 mL (64)■ 5 new potatoes (62)■ Corn, 1/2 c/125 mL (55)

Milk Products■ Ice cream, 10% fat, 1/2 c/125 mL

(61)

Meat & Alternatives■ Soups, 1 c/250 mL

— Black bean (64)— Split pea (66)

■ 2 slices cheese & tomato pizza (60)

Other■ Soft drinks 1 can (60-68)■ Table sugar, 1 tsp./5 mL (65)

Foods with High GI (over 70)

Grain Products■ French baguette 1 oz/30 g (95)■ 1 small bagel (72)■ 1 Kaiser roll (73)■ 1 slice dark rye bread (76-86)■ Most ready-to-eat cereals, i.e. Corn

Flakes®, Rice Krispies®

■ Many crackers■ 3 rice cakes (82)■ Rice, instant, 1 c/250 mL (87)■ Sugar doughnut (76)

Vegetables & Fruit■ 5 dates, dried (103)■ French fries, large (75)■ Parsnips, 1/2 c/125 mL (97)■ Potatoes, 1 medium (70-93)■ Rutabaga, 1/2 c/125 mL (72)■ Watermelon 1 c/250 mL (72)

Other■ Sports drinks, 1 c/250 mL (74-78)■ Frozen tofu dessert, 1/2 c/125 mL

(115)■ 10 jelly beans (80)


Jiffy Salsa Dip

Clam Dip with Herbs

Roasted Red Pepper and Fresh Basil Dip

Roasted Eggplant Dip

Herbed Cheese Spread

Crostini

Chicken Fingers

Chinese Chicken Balls with Dipping Sauces

Smoked Turkey-Wrapped Melon Balls

Thai Shrimp Salad in Mini Pita Pockets

Sun-Dried Tomato and Onion Toasts

Fresh Tomato Pizza

Tortilla Pizza Triangles

Goat Cheese and Pesto Tortilla Pizzas

Grilled Salmon Ribbons with Sesame andCoriander

Thai Pork Skewers

Open-Faced Sandwiches

Cheese and Tomato Quesadillas

Spicy Popcorn

Candied Corn

Tofu Blender Drink

Hot Spiced Cider

Fruit Spritzers

White Sangria Punch

Cranberry Lime Christmas Eve Punch

Appetizers, Snacks and Beverages

Jiffy Salsa DipThis easy-to-make dip is one-quarter the fat and calories of a creamcheese (or sour cream) and packaged onion soup mix combination.

1/2 cup salsa 125 mL1/2 cup light sour cream 125 mL1/4 cup chopped fresh coriander 50 mL

1. In small bowl, stir together salsa, sour cream and coriander.Makes about 1 cup (250 mL).

MAKE

AHEAD: Dip can be covered and refrigerated for up to two days.


PER SERVING

(1 TBSP/15 ML):11 calories1 g protein1 g total fat

0 g saturated fat 2 mg cholesterol

1 g carbohydrate0 g dietary fibre

51 mg sodium44 mg potassium

SalsaSometimes I chop atomato, some cucumberand fresh cilantro(coriander leaves) andadd to bought salsa.

When I have time Imake my own:

Finely chop andcombine: 1 largetomato, 1 cup (250 mL)cucumber, 1 green(mild) jalapeño (hot)pepper, 2 tbsp (25 mL)onion, 1 tbsp (15 mL)wine vinegar, choppedfresh coriander leavesto taste and one smallclove garlic. Makes2 cups (500 mL).

Low-Fat DipsCheck out your localstores for low-fat dipsto keep on hand: lookfor tzatziki (yogurt,cucumber and garlic),salsa or puréed sweetred peppers.

DIP BASESCompare 1 cup (250 mL): Fat (g) Calories

Yogurt (1.5% b.f.) 4 154

Cottage cheese (1.5%) 4 202

Sour cream (1%) 3 253

Light sour cream (7%) 16 277

Regular sour cream (14%) 32 351

Light cream cheese (23%) 53 572

Cream cheese (35%) 81 809

Light mayonnaise 73 726

Mayonnaise 176 1604

Clam Dip with HerbsThis lightened-up version of an old favourite is much lower in fat andcalories than a dip made with cream cheese, regular sour cream ormayonnaise—yet is just as good. Serve with vegetables for dipping.

1 cup low-fat cottage cheese* or 250 mLlight (1–3%) sour cream

1 can (142 g) clams 14 cup chopped fresh parsley 50 mL3 tbsp low-fat yogurt* 50 mL2 tbsp coarsely chopped fresh basil or dill 25 mL

(or 1 tsp/5 mL dried basil or dillweed)1 tbsp minced onion 15 mL1 tbsp lemon juice 15 mLDash hot pepper sauce Dash

1. In blender or food processor, blend cottage cheese untilsmooth.

2. Drain clams, reserving 1 tbsp (15 mL) liquid.

3. In bowl, combine cottage cheese or sour cream, clams, pars-ley, yogurt, basil, onion, lemon juice, reserved clam juice and hotpepper sauce.

4. Cover and refrigerate for at least 1 hour. Makes about 2 cups(500 mL).*Nutrient information is based on cottage cheese and yogurt with 2% b.f. (butterfat).

MAKE

AHEAD: Dip can be refrigerated for up totwo days.

APPETIZERS, SNACKS AND BEVERAGES 35

PER SERVING

(1 TBSP/15 ML):11 calories2 g protein0.2 g total fat

0.1 g saturated fat 2 mg cholesterol



Roasted Red Pepper andFresh Basil Dip

Serve this delicious dip in the fall when red peppers are plentifuland fresh basil is easy to find.

2 sweet red peppers 21/3 cup light ricotta or cream cheese 75 mL1/3 cup soft goat cheese (chèvre) 75 mL1/3 cup chopped fresh basil* 75 mLPinch cayenne pepper Pinch

Salt and pepper

1. On baking sheet, bake red peppers in 400°F (200°C) ovenfor 30 minutes, turning once or twice, or until peppers areblackened and blistered. (Or barbecue until blistered.) Letcool and scrape off skin; discard seeds. Purée in foodprocessor until smooth to make almost 3/4 cup (175 mL).

2. Add ricotta cheese, goat cheese, basil and cayenne pepper;process until well blended. Season with salt and pepper totaste. Makes 1 1/2 cups (375 mL).*If you can’t find fresh basil, substitute 1/3 cup (75 mL) chopped fresh parsley, and 1/2 tsp(2 mL) dried basil or more to taste.

MAKE

AHEAD: Dip can be covered andrefrigerated for up to two days.


PER SERVING



1 g carbohydrate 0.2 g dietary fibre


StuffedMushroomsPrepare dip recipe. Washmushrooms quickly insmall amount of water;dry on towels. Removestems and spoon about1 tsp (5 mL) dip intoeach cavity. Cover andrefrigerate for up to4 hours. Makes 72pieces.

Roasted Eggplant DipFor the best flavour, barbecue the eggplant. Eggplant can be baked inthe oven, but don’t microwave it for this recipe. Garnish with sprigsof parsley and serve with small pita rounds or raw vegetables fordippers.

1/2 cup low-fat yogurt (no gelatin) 125 mLor 1/4 cup/50 mL light sour cream

2 medium eggplants (each 1 lb/500 g) 21/4 cup chopped fresh parsley 50 mL3 tbsp lemon juice 50 mL2 green onions, minced 21 clove garlic, minced 11 tsp sesame oil or olive oil 5 mL1/2 tsp each ground cumin and salt 2 mL

Pepper

1. In cheesecloth-lined sieve set over bowl, drain yogurt inrefrigerator for 4 hours or until yogurt is 1/4 cup (50 mL).Discard liquid. (Do not drain light sour cream or extra-thickyogurt.)

2. Prick eggplants with fork. Grill over high heat for 1 hour oruntil black and blistered. (Or bake on baking sheet in 400°F(200°C) oven for 40 to 45 minutes or until softened, turningonce during baking.) Cut in half and drain; scoop out flesh.Purée in food processor or mash until smooth to make about1 1/2 cups (375 mL).

3. Stir in yogurt, parsley, lemon juice, onions, garlic, sesame oil,cumin, salt, and pepper to taste. Transfer to serving dish. Makes2 cups (500 mL).

MAKE

AHEAD: Dip can be covered and refriger-ated for up to two days.


PER SERVING

(1 TBSP/15 ML):10 calories0.4 g protein0.3 g total fat




Herbed Cheese SpreadQuark, a low-fat soft cheese, is an ideal base for this herbed spread. Ifit’s unavailable, use the yogurt variation described in the margin. Spread this on Crostini (page 39) or melba toast rounds andgarnish with a thin strip of red pepper and a sprig of fresh basil ordill. Or spoon it into cherry tomatoes or endive spears.

2 cups plain quark (7% b.f.) 500 mL1/4 cup chopped fresh parsley 50 mL1/4 cup chopped fresh dill or basil 50 mL2 small cloves garlic, minced 22 tbsp chopped chives or green onions 25 mL1/2 tsp salt 2 mL

Pepper

1. In bowl, combine quark, parsley, dill, garlic, chives, salt, andpepper to taste; mix well. Makes 2 cups (500 mL).

MAKE

AHEAD: Spread can be covered andrefrigerated for up to two days.


Herbed CheeseMushroomsRemove stems frommushrooms. SpoonHerbed Cheese Spreadinto caps. Garnish witha strip of smokedsalmon, tiny shrimp ora sprig of fresh herb.Makes about 50pieces.

Yogurt HerbedCheese SpreadInstead of quark, use1 cup (250 mL) extra-thick, pressed ordrained* yogurt and1 cup (250 mL) low-fatcottage cheese. Presscottage cheese throughsieve into bowl. Stir in1 tbsp (15 mL) lemonjuice, thick or drainedyogurt and fresh herbsand garlic as in recipe.*Drain 2 cups (500 mL)low-fat yogurt incheesecloth-lined sieve set over bowl inrefrigerator for 4 hoursor until reduced to1 cup (250 mL).Discard liquid.

ABOUT QUARKQuark is a creamy, smooth, unripened soft cheese. It is a freshcultured product that, depending on how it is made and packaged,can have a shelf life in the refrigerator of up to 6 months. It can beused in dips, spreads and baked desserts. It ranges in fat contentfrom 7% or higher to less than 1%. The lower-fat variety cansometimes have a slightly bitter taste. Quark is available at somesupermarkets, cheese stores, delicatessens and dairies. Use theplain, not the flavoured, variety in recipes.

PER SERVING



1 g carbohydrate 0 g dietary fibre


CrostiniCrostini are Italian-style toasted bread rounds and are a nice changefrom crackers to top with your favorite spread. They vary slightlyfrom one area of Italy to another. For a fat-restricted diet, omit oiland simply rub toasted bread rounds with cut clove of garlic.

1 tbsp olive oil 15 mL1 small clove garlic, minced 11 baguette (French bread stick) 1

1. Combine oil and garlic; set aside.

2. Cut bread into 1/2-inch (2.5 cm) thick slices (if large, cutslices in half ); place on baking sheet.

3. Brush with oil and toast in 350°F (180°C) oven for 5 to 8minutes or until crisp. Makes about 36 slices.

MAKE

AHEAD: Crostini can be covered andstored at room temperature for up to threedays.


PER SERVING (1 SLICE):31 calories1 g protein1 g total fat




What to ChooseWhen EatingOutAt fast food chains • Chili • Burger (regular size;

skip cheese, “specialsauce” and bacon)

• Broiled or grilledchicken sandwich

• Pizza with vegetabletoppings and smallamount of cheese

• Submarinesandwich with leanturkey or ham (notsalami), lower-fatdressing, unlimitedvegetables but nospread exceptmustard

• Burrito or tostadawith vegetables (skipthe sour cream,avocado andguacamole)

• Frozen yogurt, milk

At salad bars • Spinach, vegetables,

chick-peas, beansalad, light dressing

• Fresh fruit salad

At delis • Sandwiches: sliced

turkey, chicken, beef,on whole wheat withtomato or cucumber(skip the butter andmayo)

• Soups

USE LEANER SPREADS ON YOUR BREAD

Compare the calories and fat in these spreads with those in butter.

1 tbsp (15 mL): Calories Fat (g) Protein (g)

1% b.f. cottage cheese 12 trace 2

Skim-milk processcheese spread 30 1 4

Light cream cheese 36 3 1

Cheddar process cheese spread 46 3 3

Cream cheese 51 5 1

Jelly or jam 54 0 0

Peanut butter 93 8 4

Butter or margarine 101 11 trace

Chicken FingersThis is a hit with my teenagers and their friends for snacks or a meal.

1/2 lb boneless skinless chicken breasts 250 g1 small clove garlic, minced 11/4 cup fine dry bread crumbs 50 mL1 tbsp freshly grated Parmesan cheese 15 mL1 tbsp finely chopped fresh parsley 15 mL1/2 tsp paprika 2 mL1/4 tsp dried oregano 1 mL

Salt and pepper1/4 cup low-fat milk 50 mL

1. Cut chicken into 2 1/2- × 1/2-inch (6 x 1 cm) strips.

2. Combine garlic, bread crumbs, cheese, parsley, paprika,oregano, and salt and pepper to taste. Dip chicken into milk;roll in crumbs. Place in single layer on lightly greased bakingsheet.

3. Bake in 425°F (220°C) oven for 5 minutes; turn and bake for2 minutes longer or until chicken is no longer pink inside.Serve hot. Makes 16 pieces.

MAKE

AHEAD: Through step 2, covered andrefrigerated for up to two hours. Bestwhen prepared and eaten hot from theoven.


PER PIECE:27 calories4 g protein0.5 g total fat


2 g carbohydrate0.1 g dietary fibre


Cajun ChickenFingersFollow recipe forChicken Fingers butomit bread crumbmixture. Instead, use1/4 cup (50 mL) finedry bread crumbs, 1/2tsp (2 mL) each driedbasil, oregano, thyme,pepper and driedparsley flakes, 1/4 tsp(1 mL) each salt andonion and garlicpowders.

Chinese Chicken Balls with Dipping Sauces

Meatballs are always a favourite, and these juicy ones will beparticularly liked, especially with the dipping sauces.

1 recipe Chinese Chicken Burgers (page 92) 1Minted Coriander Dipping SauceSpicy Apricot or Plum Sauce

1. Mix ingredients for chicken burger recipe; shape mixture intotwenty-four 1-inch (2.5 cm) balls. Place on baking sheet.

2. Broil for 6 to 8 minutes or until browned and no longer pinkinside. Serve with dipping sauces. Makes 24 pieces.

MAKE

AHEAD: Chicken balls can be covered andrefrigerated for up to one day.

Minted Coriander Dipping Sauce 1/2 cup low-fat yogurt 125 mL2 tbsp each chopped fresh coriander and mint 25 mL

Salt and pepper

1. Combine yogurt, coriander and mint; stir in salt and pepper to taste. Makes 1/2 cup (125 mL).

Spicy Apricot or Plum Sauce1/2 cup apricot or plum jam 125 mL2 tbsp lemon juice 25 mL1/4 tsp crushed red pepper flakes or hot 1 mL

chili paste to taste

1. Combine jam, lemon juice and red pepper flakes; mix well.Makes 2/3 cup (150 mL).

MAKE

AHEAD: Coriander Sauce can be coveredand refrigerated for up to one week;Apricot Sauce for one month.


PER SERVING (1 BALL):32 calories4 g protein2 g total fat




PER SERVING

(1/2 TSP/2 ML):2 calories0.1 g protein0 g total fat


0.2 g carbohydrate0 g dietary fibre


PER SERVING

(1/2 TSP/2 ML):7 calories0 g protein0 g total fat




Smoked Turkey-WrappedMelon Balls

These juicy snacks make a nice addition to an hors d’oeuvres platter.They are delicious on their own or with Minted Coriander DippingSauce (page 41). Prosciutto or thinly sliced ham can be used insteadof turkey.

1 large cantaloupe 18 oz thinly sliced smoked turkey 250 g

1. Cut melon in half, scoop out seeds. Using melon baller,scoop out melon rounds.

2. Cut turkey into strips about 1 inch (2.5 cm) wide and5 inches (12 cm) long. Wrap each strip around melon ball;fasten with toothpick. Makes about 48 pieces.

MAKE

AHEAD: Melon Balls can be covered and refrigerated for up to sixhours.


PER PIECE:10 calories1 g protein0.4 g total fat




Tips to AvoidOvereating at Parties • Don’t go to parties

on an emptystomach. Have aglass of milk and alight snack beforeyou go out. Thisway you’ll have thewillpower to eatreasonably.

• Go easy on pastry-based appetizers,chips and deep-friedfoods; choose itemssuch as marinatedvegetables, shrimpand salsa dip. Skipthe butter on therolls. And ask forsmall servings,especially fordessert.

• Don’t skip meals;when you know youwill have a speciallunch, plan for lightsuppers and viceversa.

• When you eat morethan usual, try to geta little extra exercise.

Thai Shrimp Salad in Mini Pita Pockets

Perfect for a cocktail party menu or with drinks before dinner, theseeasy-to-make hors d’oeuvres are one of my new favourites, mainlybecause of the fabulous flavour combination of fresh mint and freshcoriander. Instead of mini pitas, you can use Crostini (page 39) orcucumber cups (hollowed-out cucumber rounds).

2 tbsp light mayonnaise 25 mL1 tbsp lemon juice 15 mL1 tsp minced gingerroot 5 mLDash hot pepper sauce Dash1 cup cooked salad shrimp 250 mL1 cup bean sprouts 250 mL1/2 cup grated carrot 125 mL1/4 cup coarsely chopped fresh mint 50 mL1/4 cup chopped fresh coriander 50 mL14 whole wheat mini pitas, halved 14

1. In bowl, whisk together mayonnaise, lemon juice, gingerrootand hot pepper sauce.

2. Add shrimp, bean sprouts, carrot, mint and coriander; mixgently.

3. Spoon shrimp mixture into pita halves. Makes 28 pieces.

MAKE

AHEAD: Through step 2, covered andrefrigerated early in the day. Through step3 for up to two hours.


PER PIECE:24 calories2 g protein1 g total fat




ShrimpShrimp is very low infat but high incholesterol. This recipecombines the shrimpwith other ingredientsso that the totalcholesterol is low andfits into a healthy diet.

Sun-Dried Tomato and Onion Toasts

Tender-sweet onions, full-flavoured dried tomatoes and balsamicvinegar make a delightful flavour combo. To save time, slice theonions in a food processor.

5 cups thinly sliced cooking onions 1.25 L(1 lb/500 g)

1 cup chicken stock 250 mL1/4 cup chopped dry-packed sun-dried 50 mL

tomatoes2 tsp granulated sugar 10 mL1/4 cup chopped fresh parsley 50 mL1/3 cup freshly grated Parmesan cheese 75 mL4 tsp balsamic vinegar 20 mL

Salt and pepper1 baguette (French bread stick) 12 cloves garlic, halved 2

1. In skillet, bring onions, chicken stock, tomatoes and sugar toboil; reduce heat to low and simmer, uncovered, for 45 minutesor until onions are tender and only 1 tbsp (15 mL) liquidremains.

2. Stir in parsley, half of the Parmesan, vinegar, and salt andpepper to taste.

3. Meanwhile, slice bread into 1/2-inch (1 cm) thick rounds.Toast in 350°F (180°C) oven for 5 minutes. Rub one side ofeach round with cut side of garlic.

4. Spread each round with about 1 tsp (5 mL) onion mixture.Sprinkle with remaining cheese. Arrange on baking sheet.

5. Broil for 2 to 3 minutes or until hot. Makes about 36 pieces.

MAKE

AHEAD: Through step 3 (except omitparsley), covered and refrigerated for up totwo days. Through step 4, adding parsley,up to three hours ahead.

PER PIECE:43 calories 2 g protein 1 g total fat




Sun-Dried Tomatoes Sun-dried tomatoesare available at super-markets and specialtyfood stores. They comepacked in oil or drypacked. To keep fat at aminimum, buy the dryones and soak them inhot water for 10 minutesto soften before usingas a pizza topping(Goat Cheese andPesto Tortilla Pizzas,page 47) or in a saladsuch as the pasta saladon page 170.

Soaking isn’tnecessary whencooking in liquid,as in this recipe.


Fresh Tomato PizzaUsing Armenian or Italian-style flatbread, or a ready-made pizzabase, means easy homemade pizza. This one has far less fat than thepepperoni-and-cheese variety. Frozen pizza crusts don’t need to bethawed before using. To serve as an appetizer, cut into bite-sizesquares.

1 12-inch (30 cm) pizza crust or 1flatbread round

1 cup shredded part-skim mozzarella cheese 250 mL1/2 cup very thinly sliced onion 125 mL

(preferably Spanish or sweet)2 tbsp chopped fresh basil 25 mL

(or 1 tsp/5 mL dried)1/2 tsp dried oregano 2 mL2 large tomatoes, thinly sliced 22 tbsp freshly grated Parmesan cheese 25 mL

1. On baking sheet, sprinkle pizza crust with mozzarella cheese,onion and half of the basil and oregano.

2. Arrange tomato slices over top; sprinkle with Parmesan,remaining basil and oregano.

3. Bake in 450°F (230°C) oven for 15 minutes or until cheese isbubbly. Makes 4 servings.

MAKE

AHEAD: Through step 2, covered and setaside at room temperature for up to onehour or refrigerated for up to three hours.

GI VALUE: 71 (HIGH)

PER SERVING:386 calories20 g protein10 g total fat




GOOD: Vitamin A;Calcium

Pizza Toppers Choose low-fat, low-calorie pizza toppings.On top of thetomatoes, sprinkle oneor two of the following:• chopped jalapeño or

sweet peppers • shrimp • slivers of barbecued

chicken or meats • artichokes • lightly cooked

asparagus orbroccoli

• goat cheese • wild or button

mushrooms

Frozen Pizza Compare the servingsize and nutrientinformation on thelabel; choose ones thatare lower in fat.


Tortilla Pizza TrianglesYou can make these cocktail tidbits in a jiffy using your favouritepizza toppings.

2 soft 9-inch (23 cm) flour tortillas 21/2 cup tomato sauce 125 mL1/2 tsp dried oregano 2 mL1/2 tsp dried basil 2 mL1/2 cup shredded part-skim mozzarella cheese 125 mL

or crumbled goat cheese2 mushrooms, sliced 24 black olives, cut in strips 4Quarter sweet green pepper, cut in thin strips Quarter

1. Using scissors or knife, cut tortillas into 2-inch (5 cm)triangles; place on baking sheet.

2. Combine tomato sauce, oregano and basil; spread about1 tsp (5 mL) over each triangle.

3. Sprinkle with cheese, mushrooms, olives and green pepper.

4. Bake in 400°F (200°C) oven for 3 to 5 minutes or untilcheese melts. Serve hot. Makes about 32 pieces.

MAKE

AHEAD: Through step 3 for up to threehours.






Tortilla ChipsBrush soft flourtortillas with beatenegg white or olive oil.Arrange in single layeron baking sheet.Sprinkle with salt andoregano, or rosemary orsesame seeds or gratedParmesan cheese(optional). Bake in375°F (190°C) oven for3 to 5 minutes or untilcrisp. When cool, breakinto chip-size pieces.

TortillasSoft flour tortillas areavailable, refrigerated,in most supermarkets.They make a delicious,crisp pizza base.

Pita ChipsInstead of tortillas,separate pita bread intotwo rounds and prepareas above.

Goat Cheese and Pesto Tortilla Pizzas

I first had these fabulous crisp thin-crust pizzas at a barbecue at myfriend Marilyn Short’s house in Toronto. In the summer, I put out thetoppings in small bowls, then let guests make their own pizzas andcook them on the barbecue. (Pictured opposite page 26.)

8 soft 6-inch (15 cm) flour tortillas 81 tsp olive oil 5 mL1 cup sliced mushrooms 250 mL

(portobello or regular)1/3 cup dry-packed sun-dried tomatoes 75 mL

(about 8)8 medium asparagus spears 81/4 cup pesto sauce 50 mL1 cup shredded part-skim mozzarella cheese 250 mL

(4 oz/125 g)2 oz goat cheese (chèvre), diced 50 g1 roasted sweet red pepper (homemade 1

or bottled), cut in thin strips1 tbsp sesame seeds 15 mL

1. Place tortillas on ungreased baking sheet. Bake in 350°F(180°C) oven for 5 minutes. Set aside.

2. In nonstick skillet, heat oil over medium-high heat; cookmushrooms for 5 to 8 minutes or until tender, stirring often. Inbowl, pour boiling water over tomatoes; let stand for 5 minutes.Drain well; cut into strips.

3. Steam or boil asparagus for 3 minutes or until tender-crisp;drain. Cool under cold water; drain. Cut in 2-inch (5 cm)lengths.

4. Spread a little pesto sauce on each tortilla round; sprinklewith mushrooms, tomatoes, asparagus, mozzarella cheese, goatcheese, red pepper and sesame seeds.

5. Barbecue over medium-high heat, covered, for 5 minutes oruntil cheese melts. Or, bake on baking sheet in 400°F (200°C)oven for 8 minutes. Makes 8 servings.

MAKE

AHEAD: Through step 3 for up to six hours;refrigerate mushrooms and asparagus.


GI VALUE: 70 (HIGH)




355 mg sodium 297 mg potassium

GOOD: Calcium, IronEXCELLENT: Vitamin C,Folacin

Goat Cheese andPesto TortillaHors d’OeuvresPrepare and bake as forpizza, but cut intoquarters after baking.

Roasted PeppersBuy bottled roasted redpeppers or roast yourown: Place peppers onbarbecue grill or in400°F (200°C) oven for20 to 30 minutes(turning when one sideis blackened) or untilskins are blistered andpeppers are soft. Letcool. Scrape skin frompeppers; discard seeds.

PortobelloMushrooms See sidebar, page 148,for details on thismeaty mushroom.

Grilled Salmon Ribbons withSesame and Coriander

Serve these as an appetizer or main course. Easy to eat withoutcutlery, they are great for a buffet. (Pictured after page 122.) May be served with Creamy Dill Sauce (page 119).

1 lb skinless salmon fillet 500 g(1-inch/2.5 cm thick)

3 tbsp lemon juice 50 mL1 tbsp dark sesame oil 15 mL2 tbsp chopped fresh coriander 25 mL1 tbsp sesame seeds 15 mL

1. Soak 16 wooden skewers in water to cover for at least10 minutes to prevent scorching. Cut salmon into 1/4-inch(5 mm) thick slices to make sixteen 6- × 1-inch (15 × 2.5 cm)strips. Thread salmon onto skewers. Place in single layer inshallow dish.

2. Combine lemon juice and sesame oil; pour over salmon.Sprinkle with coriander. Let marinate for 15 minutes.

3. Arrange salmon on lightly greased broiling pan or grill;sprinkle with sesame seeds. Broil or grill 6 inches (15 cm) fromheat for 3 to 5 minutes or until opaque. Makes 4 main-courseservings, or 16 appetizer pieces.

MAKE

AHEAD: Through step 2, covered andrefrigerated for up to four hours.


PER SERVING AS APPETIZER

(AS MAIN COURSE):43 (173) calories6 (23) g protein2 (8) g total fat

0.3 (1) g saturated fat 16 (62) mg cholesterol

0. 1 (0.3) g carbohydrate 0 (0) g dietary fibre

13 (51) mg sodium 141 (564) mg potassium

Thai Pork SkewersThese strips of spicy meat are wonderful for cocktail snacks or buffetswhen you want something that’s easy to eat without using a knife.For a dinner party appetizer, serve with peanut sauce (see box, page125). Fresh coriander adds wonderful flavour; if it’s unavailable,substitute parsley and 1 tsp (5 mL) dried cilantro leaves (anothername for coriander). (Pictured after page 122.)

1 lb thinly sliced pork 500 g3 tbsp chopped fresh coriander 50 mL2 tbsp dry sherry or lime juice 25 mL1 tbsp wine vinegar 15 mL1 tbsp fish sauce or hoisin sauce 15 mL1 tbsp dark sesame oil 15 mL1 tbsp honey 15 mL1 tbsp sodium-reduced soy sauce 15 mL1 tbsp minced gingerroot 15 mL1 large clove garlic, minced 1Pinch crushed red pepper flakes Pinch

1. Trim fat from pork; slice pork into thin strips (short pieces iffor cocktail snacks; 6-inch/15 cm long pieces if for buffet or firstcourse).

2. In bowl, combine coriander, sherry, vinegar, fish sauce,sesame oil, honey, soy sauce, gingerroot, garlic and red pepperflakes. Add pork, stirring to coat. Cover and marinate in refrigerator for at least 2 or up to 24 hours.

3. Soak wooden skewers or toothpicks in water for 15 minutes.Thread pork strips onto skewers.

4. Broil on broiler pan in single layer for 3 to 5 minutes or untilbrowned. Makes about 30 pieces on skewers, 48 on toothpicks.

MAKE

AHEAD: Through step 2 for up to one day.Through step 3 (pour remaining marinadeover), covered and refrigerated for up tofour hours.


PER SERVING ON SKEWER

(ON TOOTHPICK):27 (17) calories 3 (2) g protein 1 (1) g total fat

0.2 (0. 1) g saturated fat8 (5) mg cholesterol

1 (1) g carbohydrate0 g dietary fibre

36 (22) mg sodium53 (33) mg potassium

Beef, Chicken orTurkey Skewers Substitute 1 lb (500 g)of beef, chicken orturkey for pork.

Buying Pork Buy pork either verythinly sliced or 1-inch(2.5 cm) thick and cutcrosswise. Cut strips to fit length of skewer or toothpick. For abarbecue main course,use longer pieces ofmeat. For ease-of-eating with cocktails,you might want bite-size lengths.

Open-Faced SandwichesA large platter of colourful open-faced sandwiches is an easy, make-ahead, no-fuss way to entertain. Each type of sandwich makes fourpieces, and when you assemble the whole platter you’ll have enoughfor eight people.

Bruschetta4 thick slices Italian bread 41/2 cup soft mild goat cheese (chèvre) 125 mL

or light cream cheese1 cup diced tomato 250 mL

Salt and pepperChopped fresh basil

1. Toast bread; spread one side with cheese. Cover withtomato. Sprinkle with salt and pepper to taste. Just beforeserving, sprinkle basil over top. Makes 4 pieces.

Greek SaladFocaccia bread*

2 tsp olive oil 10 mL1 small clove garlic, crushed 12 tomatoes, sliced 21 small red onion, thinly sliced 11/2 cup crumbled feta cheese 125 mL2 drained canned or marinated 2

artichoke hearts, sliced12 black Greek-style olives, pitted 12

Salt and pepperChopped fresh or dried oregano

1. Cut bread into four 5- × 3-inch (12 × 8 cm) portions.Combine olive oil and garlic; brush over bread.

2. Cover each with 2 or 3 overlapping slices of tomato, then 3 red onion rings. Top each with feta cheese, artichoke slicesand 3 olives. Sprinkle with salt, pepper and oregano to taste.Makes 4 pieces.*Use prepared pizza crust-type bread if focaccia is unavailable.


GI VALUE: 71 (HIGH)

PER PIECE (GREEK SALAD):333 calories10 g protein12 g total fat




GOOD: Vitamin C,Calcium, IronEXCELLENT: Folacin

GI VALUE: 71 (HIGH)

PER PIECE (BRUSCHETTA):193 calories9 g protein9 g total fat




Bridge Party Lunch• Open-Faced

Sandwiches • Raw Vegetables

with Clam Dip withHerbs (page 35)

• Apricot AlmondCake (page 211)

Smoked Turkey with Asparagus 12 asparagus spears 122 tbsp light mayonnaise 25 mL1 tbsp Dijon mustard 15 mL4 slices pumpernickel bread 46 oz thinly sliced smoked turkey 175 g1 tsp low-fat milk 5 mL

1. Cook asparagus in boiling water until tender-crisp, 3 to 5minutes. Refresh under cold water; drain and pat dry. Mixmayonnaise with mustard; spread some of the mixture overbread. Cover with turkey. Top with asparagus.

2. Just before serving, mix milk into remaining mayonnaisemixture; drizzle over each sandwich. Makes 4 pieces.

Grilled Chicken Breast with Mango Salsa 2 boneless skinless chicken breasts 2

Salt and pepper2 hamburger buns, halved or 2

4 French bread slices4 tsp light mayonnaise 20 mL

Mango Salsa1 chopped peeled mango or 2 peaches 1Half sweet red pepper, chopped Half2 tbsp chopped fresh coriander 25 mL2 tbsp lime juice 25 mL

1. Mango Salsa: In bowl, combine mango, red pepper, corianderand lime juice.

2. Grill chicken until no longer pink inside, 5 to 8 minutes oneach side. Sprinkle with salt and pepper to taste; let cool. Cutinto 1/3-inch (8 mm) thick slices.

3. Spread buns with mayonnaise. Cover with chicken and topwith salsa. Makes 4 pieces.

MAKE

AHEAD: All sandwiches can be coveredand refrigerated for up to three hours;remove from refrigerator 20 minutesbefore serving.


GI VALUE: 64 (MEDIUM)

PER PIECE

(GRILLED CHICKEN):215 calories16 g protein5 g total fat




EXCELLENT: Vitamin A,Vitamin C

GI VALUE: 67 (MEDIUM)PER PIECE (SMOKED

TURKEY):214 calories17 g protein7 g total fat




GOOD: Vitamin C, IronEXCELLENT: Folacin

Cheese and Tomato QuesadillasI keep a jar of pickled jalapeño peppers in the refrigerator to use inthis zesty recipe.

4 soft 9-inch (23 cm) flour tortillas 43/4 cup shredded Danbo or part-skim 175 mL

mozzarella cheese1 oz soft mild goat cheese (chèvre), diced 28 g1 medium tomato, diced 11 green onion, chopped 12 tsp chopped pickled jalapeño pepper 10 mL1/4 cup chopped fresh coriander 50 mL

1. Sprinkle half of each tortilla with Danbo and goat cheeses,tomato, green onion, jalapeño pepper and coriander. Folduncovered half over filling and press edges together.2. Heat ungreased skillet over medium heat; cook quesadillas for3 to 4 minutes on each side or until golden and cheese melts.To serve, cut each into 3 wedges. Makes 12 pieces.

MAKE

AHEAD: Through step 1, covered and refriger-ated for up to three hours.






Quesadillas are foldedtortillas filled withmelted cheese andusually chili peppers.Any cooked meats orchopped vegetables canalso be added.

Grilled(Barbecued)Quesadillas Grill over medium heator coals for 2 to 3minutes on each side oruntil golden and cheesemelts.

Oven-BakedQuesadillas Bake on baking sheetin 400°F (200°C) ovenfor 10 minutes or untilgolden and cheesemelts. SNACKS

Choose snacks that are lower in fat. All fruits and vegetables (exceptavocados) are good choices. This chart will help.

Fat (g) CaloriesPeanuts, dry roasted (1/2 cup/125 mL) 38 442Potato chips (10 chips) 7 108Popcorn with cheese (1 cup/250 mL) 4 61Popcorn, microwave natural flavour (24 g) 8 155Popcorn (plain) air-popped (1 cup/250 mL) 0 32Pretzels (10 sticks) trace 19Cookie (1)

Small chocolate chip 2 48Chocolate sandwich-type 2 47Oatmeal or chocolate

marshmallow 2 55Fig Bar 1 56Gingersnap 0 29Social Tea/Arrowroot 0.4 12

Spicy PopcornWhen it comes to healthy eating, my downfall isn’t dessert, but salty,chiplike snacks. Popcorn is usually my solution.

3 cups popped corn 750 mL2 tsp soft margarine or butter, melted 10 mL1/2 tsp chili powder 2 mL1/4 tsp each ground cumin and salt 1 mL

1. Place popcorn in plastic bag. In small dish, stir togethermargarine, chili powder, cumin and salt; pour over popcorn andshake to mix. Makes 3 cups (750 mL).

Candied CornThis is really tasty and uses only a minimum of sugar and fat. Forvariation, add 1/4 tsp (1 mL) cinnamon to the sugar mixture.

2 tbsp packed brown sugar 25 mL1 tbsp soft margarine or butter 15 mL1 tbsp corn syrup 15 mL4 cups popped corn 1 L

1. In microwaveable custard cup or small dish, combine sugar,margarine and corn syrup. Microwave on Medium power (50%)for 20 seconds; stir. Microwave on Medium for another 30seconds; stir.

2. Pour over popcorn and toss to mix. Spread on baking sheet.Bake in 275°F (140°C) oven for 20 minutes, stirring every5 minutes. Makes 4 cups (1 L).

MAKE

AHEAD: Popcorn can be kept in airtightcontainer for up to one day.


GI VALUE: 73 (HIGH)

PER SERVING (1 CUP):106 calories1 g protein3 g total fat




PER SERVING (1 CUP):65 calories1 g protein3 g total fat




Tofu Blender DrinkThe recipe for this creamy-tasting orange drink is from Vancouvervegetarian dietitian and author Vasanto Melina. I think it’s one ofthe best-tasting and easiest ways to use tofu, which is a good source ofprotein, calcium, iron, phosphorus and some B vitamins. This is greatfor breakfast or a snack.

10 oz tofu (about 1 pkg), drained 300 g1 cup frozen orange juice concentrate 250 mL1 1/2 cups water 375 mL1 ripe banana 1

1. In blender or food processor, combine tofu, orange juice,water and banana; blend until smooth. Makes 4 servings.

MAKE

AHEAD: Drink can be covered and refriger-ated for up to one day; stir before serving.

Hot Spiced CiderThis old-fashioned favourite provides all the warmth you’ll need ona wintry day. If children are part of the gathering, leave out thebrandy; the cider is still as heartwarming.

8 cups apple cider or apple juice 2 L1 lemon, thinly sliced 16 whole cloves 64 whole allspice 44 sticks cinnamon 41 cup Calvados or brandy (optional) 250 mL

1. In large saucepan, combine cider, lemon, cloves, allspice andcinnamon sticks. Cover and simmer for 15 to 30 minutes oruntil hot and fragrant.

2. Just before serving, strain. Stir in Calvados (if using). Makes16 servings, 1/2 cup (125 mL) each.

MAKE

AHEAD: Through step 1 for up to oneday.


GI VALUE: 38 (LOW)

PER DRINK:62 calories0.1 g protein0 g total fat




GI VALUE: 52 (LOW)PER DRINK:242 calories13 g protein7 g total fat




EXCELLENT: Vitamin C,Folacin, Calcium, Iron

For 32 servings, doublethe recipe. For 64servings, use 32 cups(8 L) cider, 2 lemons,12 whole cloves, 8whole allspice, 8 stickscinnamon, and 1 bottle(700 mL) Calvados (if using). Tie spices in cheesecloth bag;remove before serving.

Fruit SpritzersYou won’t miss the wine in these refreshing drinks. However, youcould add an ounce of dry white wine and still be drinking much lessalcohol than in a glass of wine or a regular spritzer.

2 tbsp peach, pear or blackcurrant 25 mLnectar concentrate

1 tbsp lemon juice 15 mL1/4 cup soda water 50 mL

Crushed ice

1. In wine glass, combine peach nectar concentrate and lemonjuice; stir to mix.

2. Add soda water and ice. Makes 1 drink.

MAKE




PER DRINK:90 calories0. 1 g protein0 g total fat




For a PartyCombine 1 cup(250 mL) nectarconcentrate and 1/2cup (125 mL) lemonjuice up to 24 hours inadvance. At servingtime, pour 1 1/2 oz(3 tbsp/45 mL) intowine glass; top withcrushed ice and soda.Makes 8 drinks.

Non-Alcoholic Drinks• Fruit Spritzer

variations: mix fruitjuices such as apple,pineapple,grapefruit, passionfruit or fruit nectarswith soda water,adding a slice offruit or twist ofcitrus peel and ice.

• Virgin BloodyMary; VirginBloody Caesar;frozen daiquiri mixmade without thealcohol.

• Soda water with adash of angosturabitters and slice oflemon or lime.

JUICES

Fruit juice versus fruit drinks When buying juice, be label-smart. Look for the word juice rather thandrink, cocktail, punch or blend. Packaged fruit-flavoured drinks, or ones made from crystals, might contain vitamin C but not the potassium, folate(folacin) and other nutrients that real fruit juice provides. Note: Both freshand processed juices provide similar nutrients.

Too much of a good thing For children, too much fruit juice can contribute to tooth decay, lack ofappetite at mealtimes and, in some cases, diarrhea.

The real thing or its juice? While juices and their nutrients are often a concentrated source of vitaminsand part of a healthy diet, whole fruits and vegetables are higher in fibreand some nutrients than the juice alone. Variety in our diet means weshould have both.

White Sangria PunchMake this light punch with white grape juice, white wine or a de-alcoholized white wine.

4 cups white grape juice 1 L (or 1 bottle/750 mL white wine)Juice of 1 lemon and 1 lime

1 lime, sliced 11 bottle (750 mL) soda water, chilled 1

1. In large pitcher, combine grape juice, lemon and lime juiceand sliced lime. Refrigerate until chilled.

2. Just before serving, add soda water. Makes 12 servings, each3/4 cup (175 mL).

MAKE


Cranberry Lime Christmas Eve Punch

We often have this punch that both children and adults enjoy. Ifginger beer is unavailable, substitute ginger ale.

1 bottle (64 oz/1.8 L) Light 1Cranberry Cocktail

2 cups frozen limeade (or lemonade) 500 mLconcentrate

2 cups pineapple juice 500 mL3 bottles (300 mL each) diet ginger ale 3

or ginger beer, chilled2 bottles (750 mL each) soda water, chilled 2

Ice

1. In punch bowl, combine Cranberry Cocktail, limeadeconcentrate, pineapple juice and ginger ale.

2. Just before serving, add soda water and ice. Makes 28 servings,each 3/4 cup (175 mL).

MAKE

AHEAD: Through step 1 for up to twohours.


Garnish with slicedlime.

Variation For an alcohol version,add either rum or wineto taste.


PER SERVING

(WITH DIET GINGER

ALE):61 calories0 g protein0 g total fat




GOOD: Vitamin C

Variation If you are making thealcohol version, add anounce of brandy forextra flavour.

GI VALUE: 39 (LOW)

PER SERVING:52 calories1 g protein0.1 g total fat




Curried Cauliflower Soup

Chilled Cucumber Mint Soup

Purée of Tomato Soup with Fresh Basil

Broccoli Soup

Leek and Mushroom Soup with Fresh Basil

Hot and Sour Soup

Thai Noodle and Chicken Soup

Miso Soup with Tofu

Three-Grain Vegetable Soup

Red Bean and Rice Soup

Italian Chick-Pea and Pasta Soup

Carrot and Corn Chowder

Fish ’n’ Vegetable Chowder

Hearty Scotch Broth

Soups

Curried Cauliflower SoupCool and creamy, this is a wonderful soup for a warm day. For afresher taste use curry paste instead of powder. For a special occasion,garnish with tiny salad shrimp and fresh chives.

1 tbsp butter 15 mL1 tsp curry powder or paste 5 mL1 tsp ground cumin 5 mLHalf cauliflower, cut in chunks Half

(about 6 cups/1.5 L)1 cup sliced peeled potato 250 mL3 1/2 cups 2% milk 875 mL1 tsp salt 5 mL2 tbsp chopped fresh chives or green onion 25 mL

1. In saucepan, melt butter over medium heat; stir in currypowder and cumin and cook 1 minute. Add cauliflower, potatoand milk; bring to boil. Reduce heat; cover and simmer for 20minutes or until tender. Purée in food processor or blender.

2. Stir in salt. Cover and refrigerate for 2 hours or until cold. Ifdesired, thin with additional milk. Garnish with chives. Makes6 servings, about 3/4 cup (175 mL) each.

Chilled Cucumber Mint SoupRefreshing and easy to make, this soup is a nice way to start asummer meal.

1 English cucumber, seeded 11/4 cup chopped green onion 50 mL1/4 cup chopped fresh mint 50 mL2 tbsp chopped fresh coriander or parsley 25 mL1 1/2 cups 2% milk 375 mL1/2 cup light sour cream 125 mL1/2 cup low-fat yogurt 125 mL

1. In food processor, purée cucumber, onion, mint andcoriander; add milk and sour cream and process to mix.

2. Stir in yogurt. Season with salt and pepper to taste.Refrigerate for at least 1 hour. Makes 6 servings, about 3/4 cup(175 mL) each.

Baked Buttermilk Herb Chicken (sidebar, page 95)Roasted Peppers, Red Onion and Bulgur (page 182)

Snow Peas with Mushrooms (page 143)






GOOD: Calcium

PotatoesUse a Yukon Gold orbaking potato. Newpotatoes do not have asmuch starch. Thestarch is necessary tothicken the soup.

GI VALUE: 49 (LOW)





GOOD: CalciumEXCELLENT: Vitamin C,Folacin

MAKE

AHEAD: Both soupscan be covered andrefrigerated for up totwo days.

Purée of Tomato Soup with Fresh Basil

This is one of my husband’s favourite soups; he likes it cold and saysit’s better than gazpacho. Make it in the summer when gardentomatoes and basil are at their best.

2 lb ripe tomatoes (about 5) 1 kg1 tbsp olive oil 15 mLHalf Spanish onion, thinly sliced Half2 tsp chopped fresh garlic 10 mL2 tbsp chopped fresh basil 25 mL1/4 tsp salt 1 mL

Pepper2 tbsp light sour cream (optional) 25 mL2 tbsp chopped fresh chives 25 mL

1. Peel tomatoes by blanching in boiling water for 1 minute;peel off skins. Cut in half, then squeeze or scoop out seeds.

2. In skillet, heat oil over medium heat; cook onion and garlicuntil tender, about 5 minutes.

3. In food processor or blender, purée tomatoes and onion mix-ture until smooth; stir in basil, salt, and pepper to taste; reheatbut don’t boil. Or cover and refrigerate for at least 30 minutes.

4. Garnish each bowlful with sour cream (if using) and chives.Serve hot or cold. Makes 6 servings, about 1/2 cup (125 mL) each.

MAKE

AHEAD: Through step 3, covered andrefrigerated for up to two days.

Chicken and Vegetable Stew with Parsley Dumplings (page 103)

SOUPS 59





GOOD: Vitamin C

Best Flavour TomatoesFor the most flavour,don’t refrigeratetomatoes; store at roomtemperature or in acool place, but not ascold as the refrigerator.

Broccoli SoupThis is one of the easiest and most nutritious ways to make soup—throw everything into the pot and cook until tender. This methodkeeps all the nutrients rather than draining them away in thecooking water; it doesn’t use any fat to first cook the onions, and itthickens with a potato rather than with a flour-and-butter mixture.Since there isn’t any other fat, I like to use 2% milk.

1 bunch broccoli 11 onion, chopped 12 cups diced peeled potatoes* 500 mL1 clove garlic, minced 11 1/2 cups vegetable stock or water 375 mL1/2 tsp dried thyme 2 mL1/4 tsp pepper 1 mLPinch nutmeg Pinch1 1/2 cups milk 375 mL

Salt

1. Peel broccoli stems; chop coarsely. Separate florets to make2 cups (500 mL); set aside. Coarsely chop remaining florets.

2. In saucepan, combine chopped stems and florets, onion,potatoes, garlic, stock, thyme, pepper and nutmeg; bring to boil.Reduce heat, cover and simmer for 10 minutes or until potatoesare very tender.

3. Meanwhile, steam reserved florets for 5 minutes or untiltender-crisp; set aside.

4. In blender or food processor, purée soup in batches untilsmooth; return to pan. Add milk; heat through but do not boil.Season with salt to taste.

5. Divide broccoli florets among 5 soup bowls; pour soup intobowls. Makes 5 servings, about 1 cup (250 mL) each.*See page 80 sidebar: Potatoes To Cook.

MAKE

AHEAD: Through step 4, covered andrefrigerated for up to two days. Reheatgently.







GOOD: Vitamin AEXCELLENT: Vitamin C,Folacin

BroccoliBroccoli is packed withnutrients: it has manyvitamins, includingfolacin, vitamin C andbeta carotene; it hasminerals, includingcalcium and iron; iteven has some proteinand is a good source of fibre.

Leek and Mushroom Soup with Fresh Basil

Fresh basil adds wonderful flavour to the mild tastes of mushroomsand leeks. This soup is nice for a first course at dinner or for lunch.Use the white of leeks and just a little of the tender green part.

1 tbsp olive oil 15 mL5 cups chopped white of leeks (5 medium) 1.25 L5 cups coarsely chopped mushrooms 1.25 L

(10 oz/300 g)1 potato, peeled and chopped 12 cups water or chicken or vegetable stock 500 mL2 1/2 cups milk (2% or whole) 625 mL1/4 cup packed chopped fresh basil* 50 mL1/2 tsp salt 2 mL1/4 tsp pepper 1 mL

1. In large saucepan, heat oil over medium heat; cook leeks for5 minutes, stirring occasionally. Add mushrooms and potato;cook for 2 minutes, stirring often.

2. Add water and bring to boil; reduce heat, cover and simmerfor 15 minutes or until vegetables are tender. Purée in blender orfood processor; return to pan. Add milk, basil, salt and pepper;heat until hot. Makes 6 servings, about 1 cup (250 mL) each.*If fresh basil is not available, substitute chopped fresh parsley plus 1/2 tsp (2 mL) dried basil ormore to taste, or chopped fresh dill.

MAKE

AHEAD: Through step 2, except omit basil;cover and refrigerate for up to two days, orfreeze for up to one month. Reheat,adding basil just before serving.

SOUPS 61

GI VALUE: 52 (LOW)

PER SERVING

(USING 2% MILK):117 calories5 g protein5 g total fat




Washing Leeks Trim off root ends ofleeks and most of darkgreen. Split leekslengthwise and holdunder running water toremove any grit.

Hot and Sour SoupAs its name implies, this soup tastes hot (chili paste) and sour(vinegar). The sharpness of ginger and saltiness of soy sauce alsocontribute to the soup’s wonderful flavour. If you like a fiery hot soup,you will want to add more chili paste to taste.

6 dried Chinese mushrooms 66 cups chicken stock 1.5 L1/4 lb lean boneless pork, cut in thin 125 g

1-inch (2.5 cm) long strips1 tbsp grated gingerroot 15 mL1/2 cup julienned bamboo shoots 125 mL1 1/3 cups diced firm tofu (8 oz/250 g) 325 mL3 tbsp rice vinegar 50 mL2 tbsp sodium-reduced soy sauce 25 mL1 tbsp dark sesame oil 15 mL1 tsp chili paste 5 mL2 tbsp cornstarch 25 mL1/2 tsp granulated sugar 2 mL2 green onions, thinly sliced 2

1. Soak dried mushrooms in enough warm water to cover for15 minutes or until softened. Drain. Remove and discard stems;cut mushrooms into thin strips.

2. In large saucepan, bring stock to boil. Add mushrooms, porkand ginger; simmer, covered, for 10 minutes. Add bambooshoots and tofu.

3. In small bowl, combine vinegar, soy sauce, oil and chili paste;stir in cornstarch and sugar until smooth. Stir into soup; bringto boil. Reduce heat and simmer, stirring, for 2 minutes.

4. Sprinkle each serving with green onions. Makes 8 servings,about 3/4 cup (175 mL) each.

MAKE

AHEAD: Through step 3, cooled,covered and refrigerated for up to twodays.






GOOD: CalciumEXCELLENT: Iron

Chili Paste or SauceUsed in Asian cooking,red in colour and madefrom chili peppers, saltand often garlic, thisadds hotness to dishes.I use the Indonesianchili paste calledsambal oelek; Chinesechili sauce or Thai chilipaste are others to use.

Adding an EggUsually an egg isswirled into this soup,which adds body butcan make the soupcloudy. I omit the eggbecause I usually serve the soup as anappetizer and I prefer a clear one. If you want to add an egg,gradually stir in 1beaten egg after step 3.

Thai Noodle and Chicken SoupThis light soup is a combination of Vietnamese and Thai cooking andis a nice way to start a dinner party, especially if some of the otherdishes are Asian. Make most of the soup a day or two in advance,then it’s easy to assemble just before serving.

6 stalks fresh lemon grass* 61 1/2 lb chicken necks, backs, wings 750 g1/3 cup chopped gingerroot 75 mL8 cups water 2 L5 oz rice vermicelli or rice stick noodles 150 g1/4 cup bottled Thai fish sauce* 50 mL2 tbsp lime juice 25 mL

Pepper1/2 cup fresh coriander leaves* 125 mL3 green onions, chopped 3

1. Remove and discard top half of lemon grass stalk. Trim offoutside leaves and roots; slightly smash remaining stalk, then cutinto 1/2-inch (1 cm) thick slices.

2. In large pot, simmer chicken, ginger, lemon grass and water,covered, for 45 minutes. Remove chicken from broth and letcool; remove meat from bones and shred. Strain broth andreturn to pot. Skim any fat from surface.

3. Cut rice vermicelli into about 3-inch (8 cm) pieces.

4. Bring broth to simmer and add fish sauce and lime juice;simmer for 2 minutes. Add rice vermicelli, chicken, and pepperto taste; simmer for 1 minute.

5. Ladle into soup bowls; top each with coriander and onions.Makes 8 servings, about 3/4 cup (175 mL) each.*See Information on Ingredients, page 31.

MAKE

AHEAD: Through step 3, covered andrefrigerated for up to two days. Removeany fat from top of broth.

SOUPS 63

GI VALUE: 50 (LOW)





Buying Chicken When you buy a wholechicken and want onlythe legs and breasts,freeze the rest to use inthis recipe.

Lemon GrassInstead of stalks offresh lemon grass, youcan use 3 tbsp (50 mL)dried lemon grass, orzest (grated rind) of1 lemon.

Miso Soup with TofuThis Japanese light soup is from Heather Epp, a Toronto chef. Miso isdelicious as a soup base paste, and is available at health food stores ina wide variety of flavours. Heather prefers a barley or brown rice misofor this soup. I used a brown soybean miso, and my family liked it.

1 tsp sesame oil 5 mLHalf onion, chopped Half1 large carrot, thinly sliced 13 cups water 750 mL2 tbsp miso 25 mL1 tbsp sodium-reduced soy sauce 15 mL3 green onions, diagonally sliced 31/2 cup diced firm tofu (3 oz/85 g) 125 mL

1. In saucepan, heat oil over medium heat; cook onion andcarrot, stirring occasionally, for 5 to 7 minutes or until tender.

2. Add water and bring to boil; reduce heat and simmer for3 minutes.

3. Remove from heat; stir in miso until dissolved. Add soysauce, green onions and tofu. Serve hot. Makes 4 servings,about 3/4 cup (175 mL) each.

MAKE

AHEAD: Soup can be covered and refrig-erated for up to two days; reheat overmedium heat, but don’t boil.






GOOD: Calcium, IronEXCELLENT: Vitamin A

Soy SauceMake your ownsodium-reduced soysauce by mixing regularnaturally brewed soysauce with an equalamount of water.It has just as muchflavour if not morethan the bottledsodium-reduced soysauce, and it’s half theprice.

MisoMiso, packed withprotein and taste, is astaple in Japanesecooking. It is madefrom soybeans andwheat, barley or rice. Itwill keep refrigeratedfor up to a year.

Three-Grain Vegetable SoupThis easy soup is economical, low calorie and packed with nutrients.You can use this recipe as a base and add a ham bone or a chickencarcass or other vegetables. I use whatever vegetables I have on hand,but always like to include rutabaga, for it adds a great deal offlavour. I like to use a combination of grains and legumes, but youcan use one or two to make a total of 1/2 cup (125 mL). SometimesI add fresh herbs, such as basil, rosemary or dill, or sprinkle eachserving with grated Parmesan cheese.

1 tbsp soft margarine or butter 15 mL1 large onion, chopped 11 tbsp minced fresh garlic 15 mL6 cups chicken or vegetable stock 1.5 L2 tbsp each barley, bulgur, whole grain 25 mL

rice and green lentils2 carrots, diced 22 cups diced peeled rutabaga 500 mL2 cups thinly sliced cabbage 500 mL2 tsp dried basil 10 mL1/4 cup chopped fresh parsley 50 mL

Salt and pepper

1. In large saucepan, melt margarine over medium heat; cookonion until tender, about 5 minutes.

2. Add garlic, stock, barley, bulgur, rice, lentils, carrots andrutabaga; bring to boil. Reduce heat, cover and simmer for30 minutes.

3. Add cabbage and basil; simmer for 10 to 15 minutes or untilvegetables and grains are tender.

4. Add parsley, and salt and pepper to taste. Makes 6 servings,about 1 cup (250 mL) each.

MAKE

AHEAD: Soup can be covered and refriger-ated for up to two days; add parsley whenreheating.

SOUPS 65

Rutabaga or Turnip? Rutabagas are yellow,and are larger andstronger in flavour thanturnips. Turnips arewhite with purple tops,and are smaller thanrutabagas.

What’s in a Rice?Brown and/or wholegrain rice are the bestchoices nutritionally interms of B vitamins, ironand fibre. In Canada,plain white rice cannotbe enriched, althoughinstant white rice can.Parboiled, or converted,rice undergoes processingbefore the milling (whichremoves the bran layer),which forces the nutrientsin the outer bran layer tothe centre of the grain.It is a more nutritiouschoice than plain whiterice and has a lower GIvalue (page 19).

It’s a different story if you use packaged ricemixes: they are oftenextremely high in sodiumand call for added fatswhen cooking.

GI VALUE: 53 (LOW)





GOOD: Vitamin C, FolacinEXCELLENT: Vitamin A

Red Bean and Rice SoupThis thick and warming soup will ward off any winter chills.

1 tbsp vegetable oil 15 mL1 onion, chopped 12 stalks celery, chopped 21 clove garlic, minced 12 tbsp all-purpose flour 25 mL2 cups water 500 mL1 1/2 cups chicken or vegetable stock 375 mL1 cup chopped tomatoes (fresh or canned) 250 mL1/4 cup long grain rice 50 mL2 tsp chili powder 10 mL1/4 tsp salt 1 mL2 cups cooked kidney beans 500 mL

(19 oz/540 mL can, drained)1 tbsp lemon juice 15 mL

1. In large saucepan, heat oil over medium heat; cook onion,celery and garlic for 5 minutes or until softened. Sprinkle withflour; cook, stirring, for 1 minute.

2. Stir in water, stock, tomatoes, rice, chili powder and salt;bring to boil. Reduce heat, cover and simmer for 20 minutes.

3. Stir in beans and lemon juice; heat through. Makes 6 servings,about 1 cup (250 mL) each.

MAKE

AHEAD: Soup can be covered and refrig-erated for up to two days.







GOOD: Folacin

The combination ofrice and kidney beansprovides a good sourceof protein.

To Cut SodiumNutrient analyses ofthese recipes are basedon canned stock orstock made from acube, because mostpeople don’t have timeto make stocks.However, these arehigh in sodium.

To reduce sodium,check nutrition labelsand choose stock thatis lower in sodium ormake your own meat orvegetable stock butdon’t add any salt.Flavour with bayleaves, parsley, thyme,peppercorns, celery,onion and carrots.

Italian Chick-Pea and Pasta Soup

Any kind of cooked beans can be used instead of chick-peas in thisfilling soup. For a thicker soup, purée (or mash) 1 cup (250 mL) of the soup and stir back into soup.

1 tsp olive oil 5 mL1 onion, chopped 11 tbsp minced fresh garlic 15 mL1 tomato, chopped 11 tbsp tomato paste 15 mL1 cup cooked or canned chick-peas 250 mL3 cups chicken or vegetable stock 750 mL3/4 cup small pasta (elbow macaroni or orzo) 175 mL1 1/2 tsp dried basil 7 mL1/2 tsp dried rosemary 2 mL1/4 cup chopped fresh parsley 50 mL

Salt and pepper1/4 cup freshly grated Parmesan cheese 50 mL

1. In large saucepan, heat oil over medium heat; cook onion andgarlic until softened. Stir in tomato and tomato paste; cook for 1minute.

2. Add chick-peas and stock; bring to boil. Add pasta, basil androsemary; reduce heat and simmer, uncovered, for 10 to 15 min-utes or until pasta is tender yet firm.

3. Add parsley, and salt and pepper to taste. Sprinkle eachbowlful with Parmesan. Makes 4 servings, about 1 1/4 cups(300 mL) each.

MAKE

AHEAD: Soup can be refrigerated for up totwo days.

SOUPS 67

GI VALUE: 47 (LOW)





GOOD: IronEXCELLENT: Folacin

For someone on asodium-restricted diet,use either water orhomemade stockwithout salt, notcanned stock or abouillon cube. Sodiumwould then be 224 gper serving.

Fresh Herbs Instead of dried herbsin this soup, use 2 tbsp(25 mL) or morechopped fresh basil and2 tsp (10 mL) freshrosemary.

Fall Dinner Menu• Italian Chick-Pea

and Pasta Soup• Tomato, Eggplant

and Zucchini Gratin(page 193)

• Tossed Salad Greenswith Yogurt HerbDressing (page 87)

• Baked Pear BreadPudding (page 224)

Carrot and Corn ChowderHannah’s Kitchen in Toronto is a favourite lunch spot for surroundingoffice staff. Here is one of their delicious soup recipes from co-ownerSusan Hughes.

1 tsp olive oil 5 mL1 onion, chopped 11 leek (white part only), thinly sliced 11 1/2 cups water or vegetable stock 375 mL1 potato, peeled and diced 13 medium carrots, peeled and diced 31 sweet potato, peeled and diced 11/2 cup coarsely chopped fresh parsley 125 mL2 tbsp all-purpose flour 25 mL1 1/2 cups low-fat milk 375 mL1 1/2 cups corn niblets 375 mL

Salt and pepper1 tbsp fresh thyme (or 1 tsp/5 mL dried) 15 mL

1. In large nonstick saucepan, heat oil over medium heat;cook onion and leek, stirring occasionally, for 5 to 10 minutesor until onions are tender. Add a little of the water if necessaryto prevent sticking.

2. Add 1 1/4 cups (300 mL) of the water, potato, carrots, sweetpotato and half of the parsley; cover and simmer until vegeta-bles are tender, about 15 minutes.

3. Mix flour with remaining 1/4 cup (50 mL) water; stir intosoup.

4. Add milk; bring to simmer, stirring. Add corn, and salt andpepper to taste.

5. Add thyme and remaining parsley; simmer for 1 minute.Makes 6 servings, about 3/4 cup (175 mL) each.

MAKE

AHEAD: Through step 4, covered andrefrigerated for up to two days. Addthyme and parsley when reheating.







GOOD: FolacinEXCELLENT: Vitamin A

Fish ’n’ Vegetable ChowderThis is an easy recipe to vary depending on what is in yourrefrigerator. The potatoes are necessary because they thicken the soup.However, the other vegetables add flavour and colour and can beadded to or omitted; add sweet peppers, green beans, or othervegetables you have on hand.

1 tsp olive oil 5 mL1 onion, chopped 12 carrots, sliced 21 stalk celery, sliced 12 cloves garlic, minced 23 potatoes, peeled and cubed 31 1/2 cups water or fish stock 375 mL1 small zucchini, cubed 11 cup sliced mushrooms 250 mL1 lb sole, cod or haddock fillets 500 g

(frozen or thawed), cut in chunks1 cup corn niblets or frozen peas 250 mL2 cups 2% milk 500 mL1/2 tsp dried basil or dillweed 2 mL

(or 3 tbsp/50 mL chopped fresh)Salt and pepper

1. In heavy saucepan, heat oil over medium heat; cook onion for5 minutes or until softened.

2. Add carrots, celery, garlic, potatoes and water; bring to boil.Reduce heat, cover and simmer for 10 minutes or until vegeta-bles are tender. Add zucchini, mushrooms, fish and corn; bringto simmer. Cook, covered, for 3 minutes, or until fish is opaque.

3. Add milk and basil; bring to a simmer over medium-lowheat. Season with salt and pepper to taste. Makes 4 servings,about 1 3/4 cups (425 mL) each.

MAKE

AHEAD: Soup can be covered and refriger-ated for up to two days; reheat gently.

SOUPS 69






GOOD: Folacin, CalciumEXCELLENT: Vitamin A

SeafoodVegetableChowderFollow recipe for Fish’n’ Vegetable Chowder,but instead of 1 lb(500 g) fish fillets,substitute 1/2 lb(250 g) fish fillets and1/4 lb (125 g) eachshucked clams andshelled choppedmedium or smallshrimp or scallops. Useany liquid from clamsplus water to make1 1/2 cups (375 mL).Garnish with choppedfresh dill or parsley.

Hearty Scotch BrothIn the winter, I like to serve this hearty soup for supper along withsome fresh bread and a salad. It’s very handy to have in therefrigerator for those rushed weekday dinners. It’s best to make thesoup in advance—not only does the flavour improve, but when it iscool you can remove any fat that hardens on top.

2 cups chopped cooked lamb 500 mLor 1 1/2 lb (750 g) lamb shanks

8 cups water 2 L1 bay leaf 12 medium onions, chopped 22 stalks celery, diced 22 medium potatoes, peeled and diced 21/4 cup barley 50 mL1 1/2 cups diced peeled rutabaga 375 mL2 cups chopped cabbage 500 mL2 medium carrots, grated 21/2 cup chopped fresh parsley 125 mL1/4 tsp each salt and pepper 1 mL

1. In large pot, combine lamb, water, bay leaf and onions;bring to boil. Cover, reduce heat and simmer for 1 hour. (Ifusing cooked meat, simmer until onion is tender.) Skim fatfrom top.

2. Add celery, potatoes, barley and rutabaga; simmer for15 minutes.

3. Add cabbage and carrots; simmer until vegetables are tender,about 10 minutes.

4. Remove lamb shank; cut meat from bones and return tosoup. Discard bay leaf. Add parsley, salt and pepper. Makes 8servings, about 1 cup (250 mL) each.

MAKE

AHEAD: Soup can be covered and refrig-erated for up to two days; skim off any fat;add parsley when reheating.


GI VALUE: 52 (LOW)





EXCELLENT: Vitamin A

LambBecause lamb has astronger flavour thanbeef or poultry, it isparticularly good forsoups—a little meatwill add a lot of flavour.You can use any cut oflamb; however, youmight as well use lessexpensive cuts such asshank or shoulder. Ifusing shoulder, useabout 1 lb (500 g) asthere will be much lessbone than in shank.

For fat-restricteddiets, make the brothfirst: bring lamb shank,water, bay leaf and 1chopped onion to boil;simmer for 1 hour.Remove lamb and cutmeat from bone;reserve. Refrigeratebroth for 4 hours orovernight; skim all fatfrom top. Reheat broth;add remaining onionand continue as inrecipe.

Light Tuna Salad in Tomatoes

Warm Scallop Salad

Chick-Pea, Sweet Pepper and Fresh Basil Salad

Mediterranean Red Pepper, Lentil and Bean Salad

Bulgur Salad with Cucumber and Feta

Easy Couscous Vegetable Salad

Asparagus and Mushroom Salad

Green Bean Salad with Buttermilk Dressing

Salade Composée

Thai Cucumber Salad

Asian Coleslaw

Purple Vegetable Slaw

Warm Potato and Tuna Salad

Tossed Green Salad with Asian Vinaigrette

Tomato Basil Dressing

Yogurt Herb Dressing

Mustard Garlic Vinaigrette

SALADS

Light Tuna Salad in TomatoesThis is a lightened-up version of something my mother used to makein the summer for lunch or as part of a salad plate at supper. It’s veryhandy when the refrigerator is bare but the cupboard has a can oftuna on the shelf. Coarsely chopped olives or capers are also good inthis. Be sure to buy tuna packed in water. You might also want to try the low-sodium canned tuna.

1 can (6 1/2 oz/184 g) 1water-packed tuna, drained

2 green onions, chopped 21 stalk celery, diced 11/2 cup corn niblets 125 mL2 tbsp light mayonnaise 25 mL2 tbsp low-fat yogurt 25 mL2 tbsp each chopped fresh coriander 25 mL

(or dill) and parsley2 tsp lemon juice 10 mL

Pepper and salt3 tomatoes 3

1. Combine tuna, onions, celery, corn, mayonnaise, yogurt,coriander, parsley, lemon juice, and pepper and salt to taste;mix well.

2. Quarter tomatoes, cutting almost but not completelythrough to bottom. Spoon tuna mixture into centre. Makes3 servings.

MAKE

AHEAD: Through step 1, covered andrefrigerated for up to 24 hours.







EXCELLENT: Vitamin C,Folacin

Buying Tuna• Tuna now comes in

many forms: solid,chunk, flake (incans) and pieces (in a pouch)

• Species used incanned tuna are:■ Albacore (white,very mild)

■ Yellowfin (lightwith pink tinge,more moist thanalbacore)

■ Skipjack (darkest incolour, strongerflavour)

Tuna SaladPlate On individual plates,arrange leaf lettuce,grated carrot, slicedcucumber, slicedcooked beets, anddrained canned chick-peas tossed with lemonjuice, parsley andpepper. Place a LightTuna Salad in Tomatoin centre of plate.

TUNA TYPES

Compare 1/2 cup(125 mL) tuna: Calories Fat (g) Sodium (mg)

Packed in oil, drained 157 7 334

Packed in water, drained 115 2 331

Low-sodium 115 2 42

Warm Scallop SaladMy friend Donna Osler serves this fabulous salad as a first course atdinner parties. It’s a good choice: not only does it taste delicious but itserves as both a fish course and a salad.

1 bunch arugula 18 cups torn mixed greens 2 L2 tsp vegetable oil 10 mL1 tbsp grated gingerroot 15 mL1 clove garlic, minced 11/4 cup diced sweet red pepper 50 mL1 lb large scallops 500 g1/4 cup dry sherry 50 mL1/4 cup chopped fresh coriander 50 mL

Vinaigrette2 tbsp sesame oil 25 mL1 clove garlic, minced 11 tbsp lemon juice 15 mL1 tsp sodium-reduced soy sauce 5 mL1/4 tsp granulated sugar 1 mL

1. Vinaigrette: In large bowl, mix oil, garlic, lemon juice, soysauce and sugar; add arugula and greens and toss well. Divideamong plates.

2. In skillet, heat oil over medium heat; cook ginger, garlic andred pepper, stirring, for 2 minutes.

3. Add scallops, sherry and coriander; cover and cook for 3minutes or until scallops are opaque through to centre, turningonce. Using slotted spoon, divide scallops among plates.

4. Increase heat to high and cook until pan liquid is reducedslightly; drizzle over salads. Makes 6 appetizer or 3 main-courseservings.

MAKE

AHEAD: Prepare vinaigrette. Measure outall ingredients up to one day in advance.

SALADS 73





GOOD: Vitamin CEXCELLENT: Vitamin A,Folacin

If using frozen scallops,be sure they arecompletely thawedbefore using in thisrecipe.

Arugula Arugula is an oak-leafshaped salad green with a delicious nutty,peppery taste. Ifunavailable, substitutewatercress in thisrecipe.

Chick-Pea, Sweet Pepper and Fresh Basil Salad

This salad tastes best if made a few hours (or even a day) in advanceto allow the flavours to develop and blend. If you don’t have time toroast the red pepper, you can use a raw sweet red pepper or a cannedred pepper. White kidney beans instead of chick-peas make a tastyvariation.

1 sweet red pepper 11 can (19 oz/540 mL) chick-peas, drained 11 cup diced cucumber 250 mL1/4 cup minced red onion 50 mL1/4 cup packed chopped fresh parsley 50 mL1/4 cup packed chopped fresh basil 50 mL1/4 cup lemon juice 50 mL1 tbsp olive oil 15 mL1 clove garlic, minced 1

Salt and pepper

1. Roast red pepper over grill or gas flame for 15 minutes,turning often, or in 400°F (200°C) oven for 40 minutes, or untilblackened and soft. Peel and seed pepper; chop coarsely.

2. In bowl, combine red pepper, chick-peas, cucumber, onion,parsley and basil.

3. In small dish, whisk together lemon juice, olive oil, garlicand salt and pepper to taste; pour over salad and toss lightly.Cover and refrigerate for at least 15 minutes or up to 1 day.Makes 8 servings.

MAKE

AHEAD: Salad can be covered and refrig-erated for up to one day.


GI VALUE: 47 (LOW)





GOOD: FolacinEXCELLENT: Vitamin C

Dried Chick-Peas orGarbanzo Beans For the best texture,flavour and lowest cost,cook your own: Soakdried chick-peas overnight or for aminimum of 4 hours.Or quicksoak bycovering with waterand bringing to a boil;boil 2 minutes. Removefrom heat, cover and letstand for 1 hour; drain.

To cook, cover withwater and bring to aboil; reduce heat,partially cover andsimmer for 2 to 2 1/2hours or until tender.Add more water ifnecessary. Do not addsalt until beans aretender or they will takeeven longer to cook.• 1 cup (250 mL)

dried = 2 to 2 1/2cups (500 to 625mL) cooked.

• 1 can (19 oz/540mL) chick-peas =2 cups (500 mL)cooked.

Mediterranean Red Pepper,Lentil and Bean Salad

Grill extra red peppers when barbecuing one night to use in thisrecipe. In the winter, use canned or bottled sweet (not hot) redpeppers; however, they won’t have the smoky flavour of home-roastedones. Use canned white kidney beans or navy (pea) beans.

3 sweet red peppers 31 can (19 oz/540 mL) white beans 11 can (19 oz/540 mL) lentils 11/2 cup diced celery 125 mL1/4 cup each chopped fresh basil and parsley 50 mL1/4 cup balsamic vinegar 50 mL

Salt and pepper

1. Roast red peppers over grill or gas flame for 15 minutes,turning often, or in 400°F (200°C) oven for 40 minutes, or untilpeppers are soft and blackened. Peel and seed peppers; cut intostrips.

2. Drain and rinse beans and lentils.

3. In bowl, combine red peppers, beans, lentils, celery, basil andparsley; toss with vinegar. Season with salt and pepper to taste.Makes 8 servings.

MAKE

AHEAD: Salad can be covered and refriger-ated for up to three days.

SALADS 75

GI VALUE: 41 (LOW)





GOOD: Vitamin A, IronEXCELLENT: Vitamin C,Folacin

Summer Salad Plate Arrange MediterraneanRed Pepper, Lentil andBean Salad, slicedcucumbers, melonwedges and lean hamslices on each plate.

Balsamic VinegarBalsamic vinegar has amellow, sweet taste. Ifunavailable, substitute3 tbsp (45 mL) redwine vinegar mixedwith 1 tsp (5 mL)granulated sugar in thisMediterranean Salad.

Bulgur Salad with Cucumber and Feta

This salad is good any time of year for packed lunches, a buffet orwith barbecued chicken, meat or fish. Couscous or cooked rice could beused instead of bulgur. Or, if you want to use cracked wheat instead,follow package instructions for cooking cracked wheat.

1 cup bulgur 250 mL2 cups diced cucumber 500 mL1 cup chopped fresh parsley 250 mL1/2 cup finely chopped red onion 125 mL1/2 cup crumbled feta cheese 125 mL

Dressing2 cloves garlic, minced 21/4 cup lemon juice 50 mL1/2 tsp salt 2 mL1/4 cup olive oil 50 mL

Pepper

1. Soak bulgur in 6 cups (1.5 L) hot water for 1 hour; drain.

2. In bowl, combine bulgur, cucumber, parsley, onion and feta.

3. Dressing: In small bowl, combine garlic, lemon juice and salt;gradually whisk in oil. Season with pepper to taste.

4. Pour over salad; stir to mix. Makes 12 servings.

MAKE

AHEAD: Salad can be covered and refrig-erated for up to two days.


GI VALUE: 50 (LOW)





Tomatoes Stuffedwith BulgurSalad Serve for lunch or aspart of a salad plate:Cut tomatoes in half;scoop out seeds andsome pulp. Fill hollowwith Bulgur Salad.

Buying BulgurBulgur comes in coarse,medium or fine grind.Medium is best forsalads and mixedvegetable dishes.Coarse is often used inpilafs, and fine grind isused in breads.

Easy Couscous Vegetable Salad

Couscous is fast to prepare and much cheaper bought in bulk than bythe box. For an appetizing summer salad plate, serve with leafygreens, sliced tomato and a piece of low-fat cheese or lean meat orhard-cooked egg. (Salad pictured after page 122.)

3/4 cup water 175 mL1/2 cup couscous 125 mL1 stalk celery, chopped 11 green onion, chopped 11 medium carrot, shredded 13/4 cup diced cucumber 175 mL1/4 cup chopped fresh parsley 50 mL2 tbsp sunflower seeds 25 mL

Lemon Cumin Vinaigrette2 tbsp lemon juice 25 mL1 tbsp each olive oil and water 15 mL1/4 tsp ground cumin 1 mL

Salt and pepper

1. In saucepan, bring water to boil; add couscous, cover andremove from heat. Let stand for 5 minutes; fluff with fork.

2. In salad bowl, combine couscous, celery, green onion, carrot,cucumber, parsley and sunflower seeds.

3. Lemon Cumin Vinaigrette: Whisk together lemon juice, oil,water, cumin, and salt and pepper to taste; pour over salad andtoss. Makes 4 servings.

MAKE

AHEAD: Salad can be covered and refriger-ated for up to two days.

SALADS 77

GI VALUE: 70 (HIGH)





GOOD: FolacinEXCELLENT: Vitamin A

Rice VegetableSaladFollow recipe for EasyCouscous VegetableSalad, except cook1/2 cup (125 mL) ricein 1 cup (250 mL)boiling water for 20minutes or according topackage directions. Ifusing leftover cookedrice, use about 2 cups(500 mL).

Couscous,Tomato andBasil Salad Follow recipe for EasyCouscous VegetableSalad, omitting carrot,sunflower seeds andcumin.

Add 1 choppedlarge tomato and 1/4cup (50 mL) or moreto taste of choppedfresh basil.

Asparagus and Mushroom Salad

I like this salad for summer barbecues, buffets and to take to potlucks,because it goes with anything, tastes delicious and is easy to make.(Pictured after page 122.)

1 lb asparagus 500 g3 mushrooms, diced 3

Sesame Vinaigrette 1 tbsp rice vinegar or white wine vinegar 15 mL1 tbsp sodium-reduced soy sauce 15 mL1 tbsp sesame oil 15 mL1/4 tsp granulated sugar 1 mL

Salt and pepper1 tbsp toasted sesame seeds* 15 mL

1. Cut or break off tough stem ends of asparagus. Peel stalks iflarge. In large pot of boiling water, cook asparagus until tender-crisp, about 4 minutes; drain. Cool under cold water; drain. Dryon paper towels.

2. Sesame Vinaigrette: Whisk together vinegar, soy sauce,sesame oil and sugar.

3. Arrange asparagus on platter; pour vinaigrette over. Add saltand pepper to taste; roll to coat. Sprinkle with sesame seeds andmushrooms. Makes 6 servings.*Toast sesame seeds in nonstick skillet over medium heat for 3 minutes or until golden.

MAKE

AHEAD: Through step 2 for up to 24hours. Cover asparagus with damp papertowel or plastic wrap and refrigerate.Through step 3 up to one hour beforeserving.






EXCELLENT: Folacin

Green Bean andMushroom Salad Substitute green beansfor asparagus.

Green Bean Salad withButtermilk Dressing

Serve this colourful salad with grilled meats, fish or chicken or as partof a buffet or potluck meal.

1 lb green beans, trimmed 500 g1 cup coarsely chopped fresh parsley 250 mL1/3 cup thinly sliced red onion 75 mL1 sweet yellow pepper, thinly sliced 13 slices bacon, cooked and crumbled 31/2 cup Buttermilk Dill Dressing 125 mL

(sidebar, page 87)

1. In large pot of boiling water, cook beans for 1 minute; drainand rinse under cold water. Drain and pat dry.

2. In salad bowl, toss together beans, parsley, onion, yellow pep-per and bacon.

3. Add dressing and toss. Makes 6 servings.

MAKE

AHEAD: Through step 2, covered andrefrigerated for up to 24 hours; add dress-ing up to one hour before serving.

SALADS 79






Salade ComposéeThis salad reminds me of our bicycling holidays in France because itis on every French summer menu and was my favourite lunch. I tryto cook extra beets and potatoes to have on hand for this easy meal.Grated celery root (celeriac), sliced cucumber and any cold meat orfish can be added to this salad plate.

Lettuce leaves4 medium beets, cooked and sliced 4

(about 3/4 lb/375 g)1/2 cup Mustard Garlic Vinaigrette (page 88) 125 mL8 small new red potatoes (unpeeled), 8

cooked and sliced4 medium carrots, peeled and 4

grated (about 1 1/2 cups/375 mL)1 cup cooked or canned corn niblets 250 mL1 can (19 oz/540 mL) chick-peas, drained 11/4 cup chopped fresh parsley 50 mL2 tsp ground cumin 10 mL2 tbsp balsamic vinegar 25 mL4 slices smoked turkey (4 oz/125 g) 4

1. Line 4 plates with lettuce.

2. In small bowl, toss beets with 2 tbsp (25 mL) of the dress-ing; divide among plates. Repeat with potatoes, carrots andcorn, arranging attractively on plates.

3. Toss chick-peas with parsley, cumin and vinegar; divideamong plates.

4. Roll turkey and divide among plates. Makes 4 servings.

MAKE

AHEAD: Salad can be covered and refrig-erated for up to 30 minutes.


GI VALUE: 50 (LOW)





GOOD: Vitamin CEXCELLENT: Vitamin A,Folacin, Iron

To Cook Beets Trim stems 1 inch(2.5 cm) from bulb.Cook in saucepan ofboiling water for about40 minutes or untilfork-tender. Drain;rinse under coldrunning water and slipoff skins.

To Cook Potatoes Cook whole potatoesin saucepan of boilingwater for 20 minutes oruntil fork-tender;drain. Shake pan overmedium heat for about1 minute to drypotatoes.

Thai Cucumber SaladThis light, tangy salad, from my friend and cookbook author RoseMurray, is perfect with grilled meats, poultry, fish or as part of anAsian-style meal. For a special meal, garnish with tiny salad shrimp.

1 English cucumber 11/4 cup chopped fresh coriander 50 mL1/4 cup lime juice 50 mL2 tbsp minced red onion 25 mL2 tbsp rice vinegar or cider vinegar 25 mL1 tsp granulated sugar 5 mL1/4 tsp red pepper flakes* 1 mL

Boston lettuce leaves (optional)Chopped peanuts (optional)

1. Cut cucumber in half lengthwise. By hand or in foodprocessor, cut into thin slices.

2. In bowl, combine coriander, lime juice, onion, vinegar, sugarand red pepper flakes, stirring to dissolve sugar.

3. Add cucumber and toss gently. Cover and refrigerate for4 hours.

4. Line individual salad plates or platter with lettuce leaves (ifusing). Spoon cucumber mixture in centre; sprinkle with peanuts(if using). Makes 6 servings.*You could use 1 small fresh hot pepper, such as a jalapeño or serrano chili, seeded and cut intothin strips, or Thai chili paste instead of red pepper flakes.

MAKE

AHEAD: Through step 3, covered andrefrigerated for up to one day.

SALADS 81

PER SERVING:16 calories1 g protein0.1 g total fat




This is one of the fewsalads with no oil inthe dressing, so it isvery low in fat.

CucumbersEnglish, or greenhouse,cucumbers can grow upto 24 inches (60 cm)long and are usuallyseedless. Peel thecucumber only if theskin is waxed or verythick.

Asian ColeslawMy sister-in-law Linda Elliott made this salad for a family dinnerin Vancouver using a combination of red and green cabbage. Isometimes use Napa or Chinese cabbage instead.

1/4 cup sliced almonds 50 mL1/4 cup sunflower seeds 50 mL2 tbsp sesame seeds 25 mL6 cups thinly sliced cabbage (green, red or Napa) 1.5 L3 cups bean sprouts 750 mL1/2 cup chopped green onions 125 mL1 pkg (85 g) dried Oriental 1

soup noodles, crushed*

Dressing1/4 cup cider vinegar or rice vinegar 50 mL2 tbsp granulated sugar 25 mL2 tbsp sodium-reduced soy sauce 25 mL2 tbsp sesame oil 25 mL

Pepper

1. Spread almonds, sunflower and sesame seeds on bakingsheet; bake in 350°F (180°C) oven for 5 minutes. Let cool.

2. In bowl, combine cabbage, bean sprouts, onions and noodles.

3. Dressing: In small bowl, combine vinegar, sugar and soysauce; whisk in oil. Add pepper to taste.

4. Toss dressing with cabbage mixture. Cover and refrigeratefor at least 1 hour. Sprinkle with nuts and seeds and toss.Makes 12 servings.*If soup noodles are unavailable, add about 1 cup (250 mL) cooked chow mein or other thinnoodles, cut in 2-inch (5 cm) pieces.

MAKE








GOOD: Vitamin C,Folacin

Purple Vegetable SlawThis salad (pictured opposite page 154) is fabulous to serve with anygrilled meats or with Marinated Baked Tofu (page 191), or withsoup for a light meal.

2 cups finely shredded red cabbage 500 mLSalt

1/2 cup red kidney beans, drained and rinsed 125 mL1/2 cup corn niblets 125 mL1/3 cup chopped fresh coriander 75 mL1 tomato, diced 11 green onion, chopped 12 tbsp balsamic or red wine vinegar 25 mL1 tbsp sesame oil 15 mL1/4 tsp red pepper flakes 1 mL1 clove garlic, minced 1

Pepper

1. Sprinkle cabbage with 1/4 tsp (1 mL) salt; set aside.

2. In bowl, combine kidney beans, corn, coriander, tomato,green onion, vinegar, oil, red pepper flakes and garlic; mix well.

3. Add cabbage, and salt and pepper to taste. Makes 4 servings.

MAKE

AHEAD: Salad can be covered and refriger-ated for up to 24 hours.

SALADS 83







Coriander Fresh coriander, orcilantro, has awonderful, distinctflavour. Don’t confuseit with coriander seedsor ground coriander,which are totallydifferent. If you can’tfind fresh corianderleaves, substitute 1/3cup (75 mL) choppedfresh parsley and 1 tsp(5 mL) dried cilantro.

Warm Potato and Tuna SaladThis salad is a meal in itself to serve on lettuce leaves with freshwhole wheat bread and sliced tomatoes or perhaps a bowl of soup.Garnish with strips of anchovies, capers or hard-cooked egg slices.

2 lb new red potatoes, cut into chunks 1 kg1/2 lb green beans, halved (2 cups/500 mL) 250 g4 green onions, chopped 42 stalks celery, chopped 21 sweet red pepper, chopped (optional) 11/2 cup chopped fresh parsley 125 mL1 can (6 1/2 oz/184 g) water-packed 1

tuna, drained and broken into chunksSalt

Dressing1/3 cup tarragon or cider vinegar 75 mL3 tbsp water 45 mL2 tbsp olive oil 25 mL1 tbsp Dijon mustard 15 mL2 tbsp anchovy paste 25 mL1 clove garlic, minced 1

Pepper

1. In saucepan, cover potatoes with water; bring to boil. Reduceheat and simmer until nearly tender, about 5 minutes. Addgreen beans; cook for 3 to 5 minutes or until tender-crisp;drain.

2. Dressing: Whisk together vinegar, water, oil, mustard,anchovy paste, garlic, and pepper to taste; toss 1/4 cup (50 mL)with hot potato mixture.

3. Add green onions, celery, red pepper (if using) and parsley.Add half of remaining dressing and toss.

4. Gently stir in tuna, without breaking up chunks. Add saltand pepper to taste. Just before serving, toss with remainingdressing. Serve warm or cold. Makes 8 servings (1 cup/250 mLeach).

MAKE





.6 g saturated fat 8 mg cholesterol



GOOD: Vitamin C,Folacin, Iron

To reduce sodium in this salad, use sodium-reduced canned tuna orfresh cooked tuna andomit anchovy paste.

Don’t peel thepotatoes; the red skinsare attractive andcontain fibre andnutrients. To save time,cut the potatoes into3/4-inch (2 cm) piecesso they will cook faster.

To refrigerate saladfor up to 24 hours,cook green beansseparately; removefrom refrigerator 30minutes before servingand add green beans.

Warm PotatoSalad For a side-dish potatosalad, omit tuna; greenbeans and red pepperare optional.

Tossed Green Salad with Asian Vinaigrette

I often add a spoonful of chopped fresh basil and/or fresh coriander tothis dressing. Use any combination of colourful seasonal greens in thistossed salad; here is just a suggestion.

3 cups each torn Boston lettuce, radicchio, 750 mLwatercress and spinach

Asian Vinaigrette 1/4 cup rice vinegar 50 mL2 tbsp water 25 mL2 tbsp sesame oil 25 mL2 tbsp sodium-reduced soy sauce 25 mL1/2 tsp granulated sugar 2 mL1 clove garlic, minced 11 green onion, minced 1

1. In large salad bowl, combine Boston lettuce, radicchio,watercress and spinach.

2. Asian Vinaigrette: Whisk together vinegar, water, sesame oil,soy sauce, sugar, garlic and onion. Pour half over salad; toss tomix. Add more dressing if desired. Makes 8 servings.

MAKE

AHEAD: Prepare greens; wrap in towels,place in plastic bag and refrigerate for upto eight hours. Vinaigrette will keep, cov-ered and refrigerated, for up to three days.

SALADS 85





GOOD: Vitamin AEXCELLENT: Folacin

Light Salads Salads aren’t light ifthey’re drowned inhigh-fat dressings.Choose calorie-reducedor fat-free dressings.Be sure to read thenutrition informationon the labels: pick oneswith 3 g of fat or lessper 1 tbsp (15 mL).

Better yet, mix yourown flavourful low-fatsalad dressings. Theytake only minutes tomake, taste fresher andare about one-third ofthe cost of storeboughtones. The secret isadding extra herbs,mustard, garlic or otherseasonings for flavourand replacing some ofthe oil in a traditionaldressing with water,buttermilk, low-fatyogurt or juicytomatoes.

Tomato Basil DressingFor a starter salad, spoon this dressing over a mixture of lettucesarranged on individual plates. Or toss with a pasta salad.

1 cup finely chopped tomatoes 250 mL1/4 cup chopped fresh basil 50 mL1 clove garlic, minced 12 tbsp chopped green onion 25 mL2 tbsp olive oil 25 mL2 tbsp lemon juice or balsamic vinegar 25 mL1/2 tsp granulated sugar 2 mL1/4 tsp each salt and pepper 1 mL

1. In small bowl, combine tomatoes, basil, garlic, onion, oil,lemon juice, sugar, salt and pepper. Let stand for at least 15minutes. Makes 1 cup (250 mL).

MAKE

AHEAD: Dressing can be covered andrefrigerated for up to one day.


PER SERVING

(1 TBSP/15 ML):19 calories0.1 g protein2 g total fat




BasilBasil is one of theeasiest herbs to grow. Iplant some in thegarden and more in apot. I take a pot when Igo to the cottage (myhusband groans atanother thing to packinto an already filledcar). In the fall, I bringthe pots indoors andhave fresh basil foranother few months.

Yogurt Herb DressingUse this creamy dressing for pasta salads, green salads and potatosalad.

1 cup low-fat yogurt 250 mL1/2 cup light mayonnaise 125 mL1/3 cup chopped fresh parsley 75 mL1/3 cup chopped fresh dill* 75 mL1 clove garlic, minced 11 tbsp lemon juice 15 mL1 tsp Dijon mustard 5 mL1/2 tsp salt 2 mL

Pepper

1. In bowl or large measuring cup, combine yogurt, mayonnaise,parsley, dill, garlic, lemon juice, mustard, salt, and pepper totaste. Using whisk or fork, mix well. Makes 1 2/3 cups (400 mL).*If fresh dill isn’t available, substitute 1/2 tsp (2 mL) dried dillweed.

MAKE

AHEAD: Dressing can be covered andrefrigerated for up to one week.

SALADS 87

PER SERVING





Potato Saladwith YogurtHerb Dressing Lightly mix 2 cups(500 mL) cookedcubed potatoes with1/4 cup (50 mL)Yogurt Herb Dressing.Add sliced radishes totaste.

Buttermilk DillDressing Prepare Yogurt HerbDressing, exceptsubstitute 1 cup(250 mL) buttermilkfor the yogurt.

Mustard Garlic VinaigretteThis is a good all-purpose vinaigrette.

2 tbsp cider vinegar or white wine vinegar 25 mL1 tbsp Dijon mustard 15 mL1/2 tsp granulated sugar 2 mL1 clove garlic, minced 11/3 cup water 75 mL1/3 cup olive oil 75 mL2 tsp freshly grated Parmesan cheese 10 mL

Salt and pepper

1. In small bowl, mix together vinegar, mustard, sugar, garlicand water; gradually whisk in oil. Stir in Parmesan.

2. Season with salt and pepper to taste. Makes about 1 cup (250 mL).

MAKE

AHEAD: Vinaigrette can be covered andrefrigerated for up to one week.


PER SERVING

(1 TBSP/15 ML):43 calories0.2 g protein5 g total fat




Pasta Salads For pasta salads, seepages 168 to 172.

Barbecued Curried Chicken Breasts

Chinese Chicken Burgers

Grilled Chicken Breast Burgers withCaramelized Onions and Sun-Dried Tomatoes

Jamaican Jerk Chicken

Herb and Buttermilk Barbecued Chicken

Sherry Chicken Breasts Stuffed with Zucchiniand Carrots

Grilled Hoisin Chicken on Greens

Chicken and Snow Peas in Black Bean Sauce

Asian Chicken

Asian Sauce

Indian-Style Chicken with Yogurt and Spices

Chicken and Vegetable Stew with ParsleyDumplings

Turkey Vegetable Casserole

Roast Turkey with Sausage, Apple and HerbStuffing

Sausage, Apple and Herb Stuffing

Giblet Gravy

Lemon Pepper Turkey Loaf

Thai Barbecued Turkey Scaloppine

Poultry

BUYING GROUND MEAT OR POULTRY

If you’re making that late-afternoon dash to the supermarket, quick-cooking ground meat is a good choice for a fast, family-pleasing dinner.But when you’re sorting through the labels for lower-fat grinds,percentages of fat and terms like regular, lean and extra lean may breakyour stride.

Beef is the only ground meat that must meet government regulationsfor fat content: by weight, regular grinds contain no more than 30% fat;medium, 23%; and lean, 17%. Most retailers use the term extra lean forground beef with no more than 10% fat.

To date, there are guidelines, but no enforced regulations at retail, forfat content labelling of ground turkey, chicken, pork, lamb or veal. Toensure that you are getting lower-fat ground poultry, choose packageslabelled lean or extra lean. Or, buy larger pieces of poultry or meat,remove the fat, bones and skin (if any) and grind it yourself.

Do keep in mind that the percentage of fat on the label is measuredby weight and doesn’t reflect the percentage of calories from fat. Forexample, a quarter-pound meat patty made from lean meat, which has17% fat by weight, actually contains 11 grams of fat when broiled—andthat means that 40% of the calories come from fat.

LIGHT AND LEAN BARBECUESTo keep barbecues lean, follow these easy tips:• Choose lean cuts of meat:

Beef: flank, rump, sirloin tip, round Pork: centre loin, leg, tenderloin Lamb: loin, leg, tenderloin

• Thaw completely before cooking to reduce cooking time, andavoid charring food on the outside before it’s cooked inside.

• Remove all visible fat from meat.• Choose marinades with little or no oil or reduce oil to a mini-

mum in your own recipes. In some cases, you can substitutewater, stock or fruit juice for most of the oil.

• Keep your accompaniments light. Serve lots of fresh vegeta-bles and salads and leave off the butter and mayonnaise. TryCreamy Tomato Pickle Sauce (page 128) on burgers andLight Tartar Sauce (page 116) on fish.

• Serve meat portions no larger than 3 1/2 ounces (100 grams)per person—about the size of a deck of cards.

• Remove skin from chicken, turkey and fish before eating.

Asian Chicken (page 100)


Barbecued Curried Chicken Breasts

Yogurt and curry powder are the basis for the flavourful marinade inthis dish. Serve with Barbecued Potato Packets (page 150) or PotatoSalad with Yogurt Herb Dressing (pages 84, 87) and asparagus,green beans or sliced tomatoes.

1/4 cup low-fat yogurt 50 mL2 tbsp vegetable oil 25 mL2 tbsp lime or lemon juice 25 mL2 tbsp liquid honey 25 mL2 tbsp curry powder or Indian curry paste 25 mL1 tbsp minced fresh garlic 15 mL1/2 tsp salt 2 mL6 skinless chicken breasts 6

1. Combine yogurt, oil, lime juice, honey, curry powder orpaste, garlic and salt; brush over chicken. Cover and refrigeratefor 4 hours.

2. Grill chicken over medium heat for 15 to 20 minutes oneach side or until no longer pink inside. Makes 6 servings.

MAKE

AHEAD: Through step 1 for up to one day.

Fish Mediterranean, made with Red Snapper (page 112)Lemon Parsley Rice Pilaf (page 181)

POULTRY 91





Baked SpicyChickenMarinate chicken as inBarbecued CurriedChicken Breasts. Thencover chicken withfresh brown breadcrumbs (see sidebar,page 193); bake in350°F (180°C) oven for45 minutes or until nolonger pink inside.

Chicken SaladCurried ChickenBreasts are deliciouscold, so in the summerI like to grill extra,then slice the meat andserve it as part of asalad plate or overgreens tossed withAsian Sauce (page101).

Chinese Chicken Burgers Serve these juicy, delicious burgers in a bun with sliced tomato andlettuce, or as patties along with stir-fried bok choy and rice or Oven-Baked Fries (page 151).

1 lb lean ground chicken 500 g1 egg (or 2 egg whites) 12 green onions, chopped 21 tbsp sodium-reduced soy sauce 15 mL1 tbsp cornstarch 15 mL2 tsp minced gingerroot 10 mL2 cloves garlic, minced 21 tbsp chopped fresh coriander or parsley 15 mL

Pepper

1. In bowl, combine chicken, egg, onions, soy sauce, cornstarch,ginger, garlic, coriander, and pepper to taste; mix gently.

2. Form into 4 patties (mixture will be moist) about 1/2-inch(1 cm) thick.

3. Broil on greased broiler pan or baking sheet for 6 minutes oruntil browned on top; turn and broil for 2 to 3 minutes or untilno longer pink inside. Makes 4 servings.

MAKE







Grilled Chicken Breast Burgerswith Caramelized Onions and

Sun-Dried TomatoesThe idea for this came from Browne’s Bistro in Toronto, where theyserve the most wonderful grilled chicken sandwich with a sun-driedtomato pesto and sautéed onions. Serve with coleslaw or a tossedsalad.

1 tbsp olive oil or butter 15 mL4 cups thinly sliced Spanish onions 1 L1/4 cup chopped dry-packed sun-dried tomatoes 50 mL1 large clove garlic, minced 1

Water4 boneless skinless chicken breasts 4

(about 1 lb/500 g)4 whole wheat buns or Kaiser rolls 4

1. In large nonstick skillet, heat oil over medium-low heat; cookonions, stirring occasionally, for 20 to 30 minutes or until tenderand golden.

2. Add tomatoes, garlic and 1 tbsp (15 mL) water; cook for5 minutes, adding another tablespoon (15 mL) water if neededto prevent sticking.

3. Meanwhile, place chicken on greased grill over medium heat;grill for about 4 minutes on each side or until no longer pinkinside.

4. Toast buns. Spoon some of the onion mixture over bottomhalves. Top with chicken, then remaining onion mixture andbun tops. Makes 4 servings.

MAKE

AHEAD: Through step 2, covered andrefrigerated for up to one day; reheat toserve.

POULTRY 93

GI VALUE: 71 (HIGH)


1 g saturated fat84 mg cholesterol




Jamaican Jerk ChickenThis fabulous spicy sauce is traditionally cooked with dried meats ina large pot over an open fire. It is absolutely delicious with chicken ora roast of pork. I prefer to use a jalapeño pepper instead of thetraditional Scotch bonnet pepper because the jalapeño is not as hot.

1 onion, quartered 11 Scotch bonnet*or hot pepper, halved 13 cloves garlic, halved 34 green onions, coarsely chopped 41/4 cup orange juice 50 mL1/4 cup sodium-reduced soy sauce 50 mL1 tbsp vegetable oil 15 mL1 tbsp wine vinegar 15 mL1 tsp each dried thyme and ground allspice 5 mL1/4 tsp each cinnamon, curry powder, 1 mL

salt and pepper2 lb skinless chicken pieces 1 kg

1. In food processor, purée onion, hot pepper, garlic and greenonions. Add orange juice, soy sauce, oil, vinegar, thyme, allspice,cinnamon, curry powder, salt and pepper; process to mix.

2. Pour marinade over chicken pieces; cover and refrigerate for2 hours, turning occasionally.

3. Grill over high heat for about 20 minutes on each side, orbake in 325°F (160°C) oven for 40 minutes, or until no longerpink inside. Makes 4 servings.*A Scotch bonnet pepper is fiery hot. You can substitute jalapeño, serrano or banana pepper andwear rubber gloves when handling. I discard the seeds because they are so hot.

MAKE

AHEAD: Through step 2 for up to twodays.







EXCELLENT: Vitamin C,Folacin, Iron

Jerk The term “jerk” refersto a traditional methodof preserving meats:cutting them into stripsand drying them in thesun. I use regularchicken in this recipe.

Low Sodium For a sodium-restricteddiet, omit soy sauceand salt. Sodium will then be122 mg/serving.

Herb and ButtermilkBarbecued Chicken

This delicious chicken recipe is from Canadian Living food writer,Vicki Burns. Buttermilk is low in fat yet thick and creamy, perfect formarinating. If it’s not available, substitute 2% evaporated milk.

3 lb chicken parts, skinned 1.5 kg

Buttermilk Marinade3/4 cup buttermilk 175 mL2 tbsp Dijon mustard 25 mL2 cloves garlic, minced 22 tsp each dried oregano, basil, thyme 10 mL

and rosemary1/4 tsp each salt and pepper 1 mL

1. Buttermilk Marinade: In large bowl, combine buttermilk,mustard, garlic, oregano, basil, thyme, rosemary, salt and pepper.

2. Add chicken, turning pieces to coat. Cover and refrigerate for3 hours, turning occasionally.

3. Place chicken on greased grill over medium heat; grill, turn-ing occasionally, for 30 to 40 minutes or until juices run clearwhen chicken is pierced. Makes 6 servings.

MAKE

AHEAD: Through step 2 for up to 24hours.

POULTRY 95





BakedButtermilk HerbChickenFollow recipe throughstep 2. Spread 3/4 cup(175 mL) cornmeal onplate. Remove chickenfrom marinade; coateach piece withcornmeal. Bake onbaking sheet in 350°F(180°C) oven for 45minutes or until juicesrun clear when chickenis pierced with fork.(Pictured opposite page58.)

Buttermilk Despite its name,buttermilk is not highin fat and is wonderfulto use in lower-fatcooking and baking.

What to do withthe rest of thebuttermilk in thecarton? See index forother recipes usingbuttermilk.

BARBECUING SAFELY

Recent research shows that whenever fat drips onto a heat source,chemicals form on the outside of the meat, fish or poultry thatmight increase the risks of some types of cancer. The CanadianCancer Society suggests you barbecue in moderation. Also:• For meat or poultry that requires a long cooking time,

microwave first, then discard juices, and grill; or wrap in foil,then grill.

• Prevent flare-ups: raise rack if necessary and keep the waterspray bottle handy for dousing. Use a drip can to catch fat, orcover the grill with foil and poke holes in it to let fat dripthrough.

• Cook meat until medium well done: if too rare, it will behigher in fat and may contain harmful bacteria; if too welldone or charred, it will be higher in chemicals.

• Use a clean platter for the cooked meat. Don’t eat charred parts.






Sherry Chicken Breasts Stuffedwith Zucchini and Carrots

Light yet full of flavour, these make-ahead chicken breasts are perfectfor a dinner party.

6 boneless skinless chicken breasts 6(1 1/2 lb/750 g)

1 tsp butter 5 mL1/2 cup sherry 125 mL12 large spinach leaves 12

Stuffing1 tbsp butter 15 mL1 onion, chopped 12 cloves garlic, minced 21 cup coarsely grated zucchini 250 mL1/2 cup coarsely grated carrot 125 mL1/2 tsp dried thyme 2 mL1/2 cup fresh bread crumbs 125 mL2 tbsp chopped fresh parsley 25 mL1 egg white 11/4 tsp each salt and pepper 1 mL

1. Between sheets of waxed paper, pound chicken to 1/4-inch(5 mm) thickness.

2. Remove tough stems from spinach; rinse spinach. With justthe water clinging to leaves, cook spinach for 1 minute or justuntil wilted; drain and set aside.

3. Stuffing: In nonstick skillet, melt butter over medium heat;cook onion and garlic for 3 minutes. Stir in zucchini, carrot andthyme; cook, stirring often, for 5 minutes or until tender.Remove from heat. Add crumbs, parsley, egg white, salt andpepper; mix well.


Chicken BreastsStuffed withMushrooms andLeeks Omit onion, zucchiniand carrot fromstuffing. Substitute1 1/2 cups (375 mL)finely choppedmushrooms and3/4 cup (175 mL)chopped white of leek.

4. Cover top of each chicken breast with 2 spinach leaves;spread stuffing evenly over spinach. Carefully roll up each breastand tie each end with cotton string.

5. In large nonstick skillet, melt butter over medium heat; cookstuffed breasts for 5 minutes, turning often.

6. Pour in sherry; reduce heat to medium-low and cook, cov-ered, for 10 to 12 minutes or until chicken is no longer pinkinside, turning to coat in sauce for last 2 minutes.

7. Let stand for 5 minutes. Untie each roll and slice diagonallyinto 3 or 4 slices. Makes 6 servings.

MAKE

AHEAD: Through step 4, covered andrefrigerated for up to eight hours.

POULTRY 97

Elegant Dinner for Six • Warm Scallop Salad

(page 73) • Sherry Chicken

Breasts Stuffed with Zucchini andCarrots

• Snow Peas withMushrooms (page 143)

• Sweet Potato andApple Purée (page 152)

• Lemon Moussewith RaspberrySauce (page 221)

Grilled Hoisin Chicken on Greens

Serve this tasty dish with crusty bread and/or Lemon Parsley RicePilaf (page 181).

1/2 cup Asian Sauce (page 101) 125 mL6 skinless chicken breasts or 6

3 lb (1.5 kg) skinless chicken parts1 tbsp dark sesame oil 15 mL1 tbsp rice vinegar 15 mLDash hot pepper sauce Dash8 cups torn mixed lettuces 2 L

Salt and pepper2 cups cherry tomatoes 500 mL6 black olives 6

1. Spread Asian Sauce over chicken; cover and refrigerate for4 hours.

2. Grill chicken over high heat for 15 to 20 minutes on eachside or until no longer pink inside.

3. Meanwhile, combine sesame oil, vinegar and hot peppersauce; toss with lettuces, and salt and pepper to taste. Arrange on large serving platter.

4. Arrange grilled chicken on lettuces. Garnish with cherrytomatoes and olives. Makes 6 servings.

MAKE








GOOD: Vitamin CEXCELLENT: Folacin

Oven-BakedChickenInstead of grillingchicken, place onbaking sheet and bakein 375°F (190°C) ovenfor 20 to 30 minutesfor boneless or 45minutes with bones oruntil no longer pinkinside.

Easy EntertainingI got the idea for thisdish at an after-tennisdinner at my friendMarg Churchill’s. Thecolourful platter oftossed greens toppedwith hoisin chickencombines two coursesinto one dish—perfectfor elegant yet casualentertaining.

Chicken and Snow Peas in Black Bean Sauce

You can find the fermented (or salted) black beans (often in a plasticbag) in Chinese food stores. They keep for years and are also deliciousin the rice recipe on page 180. If not available, don’t substitute blackturtle beans. Serve with rice or noodles.

1 lb boneless skinless chicken breasts 500 g1 tbsp vegetable oil 15 mL3 tbsp Chinese fermented black beans 50 mL4 cloves garlic, minced 42 tbsp minced gingerroot 25 mL1/4 tsp crushed red pepper flakes 1 mL2 cups snow peas, trimmed 500 mL

Sauce1/2 cup chicken stock or water 125 mL2 tbsp sodium-reduced soy sauce 25 mL1 tbsp sherry 15 mL2 tsp granulated sugar 10 mL1 1/2 tsp cornstarch 7 mL1 tsp sesame oil 5 mL

1. Sauce: Combine stock, soy sauce, sherry, sugar, cornstarchand sesame oil; set aside.

2. Slice chicken thinly; set aside.

3. In large nonstick skillet, heat oil over high heat; stir-fry blackbeans, garlic, ginger and red pepper flakes for 15 seconds.

4. Add chicken; stir-fry for 2 minutes. Add snow peas; stir-fry for2 minutes.

5. Stir sauce; add to skillet and stir-fry over medium heat for1 minute or until chicken is no longer pink inside. Makes 4servings.

MAKE


POULTRY 99





GOOD: Vitamin C

Use as little pure fats as possible—butter,margarine, lard,shortening and oil. Usenonstick pans, andwhen browning, addthe absolute minimumof fat. Instead offrying, choose othermethods, such asgrilling, broiling,baking, poaching ormicrowaving.

When stir-frying,add water instead ofextra oil to preventscorching. To maximizeflavour, add a bit ofsesame oil just beforeserving.

Asian ChickenThis is a great dish for casual entertaining or when you wantsomething a little different. Set the table with a platter of the cookedchicken, one of lettuce and one with remaining ingredients. Giveeach person some sauce. Diners make up their own lettuce rolls filledwith chicken, noodles and herbs. (Pictured opposite page 90.)

Asian Sauce (recipe page 101)6 boneless skinless chicken breasts, 6

cut in strips1/2 lb rice vermicelli noodles 250 g2 heads Boston or soft leaf lettuce 21 cucumber, halved lengthwise 1

and thinly sliced3 cups bean sprouts 750 mL1/2 cup fresh mint leaves 125 mL1/2 cup fresh coriander leaves 125 mL

1. Spread 1/3 cup (75 mL) of the Asian Sauce over chicken;cover and refrigerate for 4 hours.

2. In large saucepan of boiling water, cook noodles for 1minute or according to package directions; drain and rinseunder cold water. Drain again and toss with 2 tbsp (25 mL) of Asian Sauce.

3. On platter, arrange lettuce leaves. On another platter,arrange cucumber, bean sprouts, mint, coriander and noodles.Divide remaining sauce among 6 small dishes.

4. In nonstick skillet, stir-fry chicken over high heat for 3 to 5minutes or until no longer pink inside; transfer to serving platter.

5. Let each person spread some Asian Sauce on a lettuce leaf,then top with some chicken, noodles, bean sprouts, cucumber,mint and coriander leaves. Using fingers, roll up and eat. Makes6 servings.

MAKE

AHEAD: Through step 2 for up to oneday. Step 3, covered and refrigerated forup to four hours.


GI VALUE: 54 (LOW)






SummerBarbecue AsianChickenFollow Asian Chickenrecipe, except: Marinatewhole skinless bonelesschicken breasts. Grillchicken over high heatfor about 4 minutes oneach side or until meatis no longer pinkinside. Cut into strips;place on serving plate.

Mostly Make-AheadAsian Dinner• Hot and Sour Soup

(page 62) • Asian Chicken • Nectarine and

Orange Compote(page 234) or FreshFruit Plate

• Gingerbread Cake(page 212)

Asian SauceThis is delicious as a marinade or as a sauce with chicken, pork,Chinese noodle dishes, shrimp or scallops. Add more hot chili sauce ifyou like.

1/2 cup hoisin sauce 125 mL2 tbsp sodium-reduced soy sauce 25 mL2 tbsp rice vinegar 25 mL2 tbsp liquid honey 25 mL1 tbsp minced gingerroot 15 mL1 tbsp minced fresh garlic 15 mL1/4 tsp hot chili paste or crushed red 1 mL

pepper flakes

1. Combine hoisin sauce, soy sauce, vinegar, honey, gingerroot,garlic, and red pepper flakes to taste, if using. Makes about 1 cup(250 mL).

MAKE

AHEAD: Sauce can be covered and refrig-erated for up to two weeks.

POULTRY 101

PER SERVING

(1 TBSP/1.5 ML):29 calories1 g protein1 g total fat




This sauce is thick andquite sweet. With pastayou might want to addmore vinegar to taste.

Indian-style Chicken withYogurt and Spices

I absolutely love the subtle spicing in this chicken dish. It is verymild; if you prefer a hotter flavour, increase the cayenne pepper. InIndia, in stew-type dishes such as this one, the chicken is most oftencooked without the skin. Serve over basmati rice.

1 cup plain yogurt (2%) 250 mL1 tsp each, ground cumin, ground coriander, salt 5 mL 1/4 tsp cayenne pepper 1 mL1/3 cup finely chopped fresh coriander 75 mL4 lb skinless chicken legs 2 kg2 tbsp vegetable oil 25 mL8 cardamom pods (seeds) 86 whole cloves 61 stick cinnamon (3 inches/8 cm) 13 bay leaves 34 large cloves garlic, minced 42 tbsp minced fresh gingerroot 25 mL3 tbsp blanched slivered almonds 50 mL3 tbsp raisins 50 mL

1. Mix yogurt with cumin, ground coriander, salt, cayenne and1/4 cup (50 mL) of the fresh coriander; set aside.

2. Cut chicken into legs and thighs. In large nonstick pan orDutch oven, heat oil over medium-high heat. When hot, addcardamom, cloves, cinnamon, bay leaves, garlic and ginger; stir,then add chicken a few pieces at a time to brown. Whenbrowned on both sides, remove chicken to large plate.

3. Add almonds and raisins to pan. Return browned chickenand any juices to pan. Stir in yogurt mixture and bring to a simmer. Reduce heat to low, cover and cook for 20 minutes.Uncover, increase heat and boil gently until sauce is reducedand thickened slightly, about 20 minutes, stirring occasionally.

4. Sprinkle with remaining fresh coriander. Serve over hot rice.(Remove cardamom, cloves, cinnamon stick and bay leaves, ifpossible). Makes 8 servings.

MAKE

AHEAD: Through step 3, covered andrefrigerated up to one day. Reheat in ovenor on stovetop.






GOOD: Iron

Chicken and Vegetable Stewwith Parsley Dumplings

This one-pot chicken dinner (pictured opposite page 59) is a lightversion of an old-fashioned favourite. Add 1/2 cup (125 mL) whitewine to the stew when adding peas, if desired.

4 skinless chicken breasts (2 lb/1 kg) 4or 2 lb (1 kg) skinless chicken parts

4 small potatoes, quartered 42 each carrots and onions, quartered 22 stalks celery, sliced 21 1/2 cups cubed peeled rutabaga 375 mL1 1/2 cups cubed peeled sweet potato 375 mL4 cups water or chicken stock 1 L1/2 tsp each dried thyme, sage and salt 2 mL1/4 tsp pepper 1 mL1 cup frozen peas 250 mL

Dumplings1 cup all-purpose flour 250 mL2 tbsp chopped fresh parsley 25 mL2 tbsp soft margarine or butter 25 mL1 1/2 tsp baking powder 7 mL1/4 tsp salt 1 mL1/2 cup low-fat milk 125 mL

1. In large saucepan, combine chicken, potatoes, carrots,onions, celery, rutabaga, sweet potato, water, thyme, sage,salt and pepper; bring to boil over high heat. Reduce heat tomedium-low; simmer, covered, for 20 minutes. Stir in peas.

2. Dumplings: In food processor or by hand, combine flour,parsley, margarine, baking powder and salt until mixture is incoarse crumbs. Stir in milk; drop by tablespoonfuls (15 mL)onto hot stew to make 4 to 6 mounds.

3. Cover and simmer (don’t boil hard and don’t lift lid) for 15 minutes or until dumplings have risen. Makes 4 servings.

MAKE

AHEAD: Through step 1 (except peas),covered and refrigerated for up to 24hours.

POULTRY 103

GI VALUE: 62 (MEDIUM)PER SERVING

(MADE WITH WATER

AND CHICKEN BREASTS):537 calories38 g protein9 g total fat




GOOD: CalciumEXCELLENT: Vitamin A,Vitamin C, Folacin, Iron

Where’s the Salt? There are many waysto control the sodiumin your diet. Look atthese three ways tomake this stew:

Sodium/serving (mg)

With chicken stock . . . . . . . . . . 1562

With water . . . . . . 794

With water,omit salt in stew and in dumplings . . . . . . . 364

Where’s the Fat? Compare:Recipe made Fat/with 2 lb/1 kg svg (g)

Chicken breasts,skinless . . . . . . . . . . . 9

Whole chicken,skin removed . . . . . 13

Whole chicken,including skin . . . . . 38

Turkey Vegetable CasseroleThis is a delicious way to use up cooked turkey or chicken and makesa great dish for a buffet.

1 cup long grain rice 250 mL1 1/2 tsp olive or vegetable oil 7 mL1/2 cup coarsely chopped fresh parsley 125 mL1 onion, chopped 13 cloves garlic, minced 31 1/2 cups finely chopped carrots 375 mL1 1/2 cups chopped celery 375 mL1/2 lb mushrooms, thinly sliced 250 g

(3 cups/750 mL)4 cups cooked turkey chunks (1 lb/500 g) 1 L

Herb Cream Sauce2 tbsp soft margarine or butter 25 mL1/4 cup all-purpose flour 50 mL2 1/2 cups low-fat milk 625 mL1/2 tsp each dried tarragon, salt and pepper 2 mL1/4 tsp dried thyme 1 mL

Topping1/2 cup fresh whole wheat bread crumbs 125 mL1/4 cup chopped fresh parsley 50 mL

1. In saucepan, bring 2 cups (500 mL) water to boil; add riceand 1/2 tsp (2 mL) of the oil. Reduce heat, cover and simmerfor 20 minutes. Toss with 2 tbsp (25 mL) of the parsley; spooninto greased 13- × 9-inch (3.5 L) baking dish.

2. Meanwhile, in large nonstick saucepan, heat remaining oilover low heat; cook onion, garlic and carrots for 5 minutes, stirringoften. Add celery, mushrooms and remaining parsley; cook, stir-ring, for 5 to 10 minutes or until softened. Add a spoonful ortwo of water when necessary to prevent scorching. Stir in turkey.

3. Herb Cream Sauce: In saucepan, melt margarine overmedium-low heat; whisk in flour and cook, stirring, for1 minute. Gradually add milk, whisking constantly; cook for5 minutes or until bubbling and thickened. Add tarragon, salt,pepper and thyme. Stir sauce into turkey mixture; spread over rice.


Make-Ahead BuffetMenu• Turkey Vegetable

Casserole • Tossed Salad Greens

with Mustard GarlicVinaigrette (page 88)

• Green Bean Saladwith ButtermikDressing (page 79)OR Asparagus andMushroom Salad(page 78)

• Fresh Breads • Chocolate Mocha

Ice Cream Pie (page 218) orLemon Moussewith RaspberrySauce (page 221)

4. Topping: Combine bread crumbs and parsley; sprinkle overcasserole. Bake in 325°F (160°C) oven for 40 to 50 minutes oruntil heated through. Makes 8 servings.

MAKE

AHEAD: Through step 3, covered andrefrigerated for up to two days, or cooledin refrigerator then frozen for up to twoweeks. Thaw in refrigerator for two days;let stand at room temperature for 25 min-utes before sprinkling with topping andbaking.

POULTRY 105






GOOD: Folacin, IronEXCELLENT: Vitamin A

Roast Turkey with Sausage,Apple and Herb Stuffing

Traditional roast turkey is still my family favourite for Christmasand Thanksgiving dinners. Serve it with flavourful Giblet Gravy(page 108).

14 lb turkey 6.5 kgSausage, Apple and Herb Stuffing (page 107)

4 sprigs fresh rosemary and/or thyme 4

1. Remove neck and giblets from body cavities of turkey.Discard gizzard and heart. Cover and refrigerate neck and liverfor gravy. Rinse turkey under cold running water; dry skin andcavities.

2. Loosely stuff neck and body cavities with stuffing. Fold neckskin over cavity and skewer to back. Secure legs by tying withstring. Lift wings and fold behind back or tie to sides of turkeywith string. Place rosemary and/or thyme sprigs between bodyof turkey and each leg and wing.

3. Place turkey on rack in roasting pan with breast side up.Cover with loose tent of lightly greased foil, dull side out,leaving sides open. Roast in 325°F (160°C) oven for 3 3/4 to4 hours or until juices run clear when turkey is pierced and thermometer inserted into thigh reads 180°F (82°C). Removefoil for last 30 minutes of cooking, so turkey can brown.

4. Remove from oven and let stand, covered with foil, for 30minutes before carving. Makes 14 servings.


GI VALUE: 57 (MEDIUM)PER SERVING

(3 1/2 OZ/100 G LIGHT

MEAT AND STUFFING):229 calories33 g protein5 g total fat




GOOD: Iron

Buying Turkey Avoid pre-bastedturkeys or ones injectedwith fat. You are payinga high price for addedfat, which is usuallyhydrogenated orsaturated.

Thawing TurkeyLeave in originalwrapper. Cover withcold water and allow1 hour per pound(500 g); change waterevery hour.

Or, in refrigerator,allow 1 day for every5 lb (2.2 kg).

HOW MUCH TURKEY TO BUY

Purchased weight Number of 3 oz (90 g)lb kg servings of cooked turkey

9 4 17

12 5.5 24

14 6.5 29

22 10 42

Sausage, Apple and Herb Stuffing

In the fall, I often use McIntosh apples; in the winter, GoldenDelicious or Spy. Stuff the bird just before cooking.

1/4 lb bulk turkey sausage 125 g6 cups day-old whole wheat bread cubes 1.5 L

(about 9 slices)1/2 cup chopped celery 125 mL1/2 cup chopped onion 125 mL2 small apples, peeled and chopped 22 tbsp each chopped fresh sage and 25 mL

basil (or 1/2 tsp/2 mL each dried)1 1/2 tsp dried savory 7 mL2 tsp chopped fresh thyme or oregano 10 mL

(or 1/2 tsp/2 mL dried)1/2 tsp each salt and pepper 2 mL

1. In small nonstick skillet, cook turkey sausage over mediumheat for 5 to 7 minutes or until no longer pink, breaking upmeat with fork.

2. In large bowl, combine sausage, bread, celery, onion, apples,sage, basil, savory, thyme, salt and pepper. Makes about 8 cups (2 L), enough for one 14 lb (6.5 kg) turkey or 14 servings.

MAKE

AHEAD: Stuffing can be refrigerated in airtight container for up to two days orfrozen for up to four weeks. Thaw slightlyin refrigerator before using to stuff theturkey.

POULTRY 107






Giblet GravyLiver adds a delicious flavour to this gravy. Liver is high incholesterol, but the actual amount per serving in this recipe is very small and not worth worrying about.

Turkey neck and liver1/4 cup pan drippings from turkey 50 mL6 tbsp all-purpose flour 90 mL

Water, cooking liquids and pan juicesSalt and pepper

1. In small saucepan, cover neck with water; simmer, covered,for 2 hours. Add liver; simmer for 20 minutes. Drain, reservingcooking liquid in large measure. Remove meat from neck andchop along with liver; refrigerate.

2. Pour pan juices from cooked turkey into bowl, leaving allparticles in pan. Let fat rise to top of liquids; skim off fat andpour 1/4 cup (50 mL) of the fat into roasting pan. Add panjuices to reserved cooking liquid, adding water if necessary tomake 4 cups (1 L). Sprinkle flour into pan; cook over low heat,stirring to scrape up any brown bits, for 1 minute.

3. Gradually add reserved liquid, whisking continuously untilboiling and thickened. Stir in chopped liver and neck meat.Season with salt and pepper to taste. Makes 4 1/2 cups (1.125 L).


PER SERVING

(1/4 CUP/50 ML):57 calories4 g protein4 g total fat




GOOD: Vitamin A

Avoid eating the skinof turkey or chicken, asit is high in fat. Lightmeat has about half thefat of dark turkey meat.

Compare:

3 1/2 oz (100 g)Cooked turkey Fat (g)

Light meat . . . . . . . . 3

Dark meat . . . . . . . . 7

TURKEY COOKING TIMESRoast in 325°F (160°C) oven until meat thermometer inserted intothigh reads 180°F (82°C) for stuffed or unstuffed birds.

Many factors affect the cooking time. Fresh turkeys take longer thanthawed. Don’t overcook, as it will be dry.

ROASTING TIMES FOR WHOLE TURKEYSRoasting Times* BBQ Times

325°F (160°C) (med. heat)

Weight: Stuffed Unstuffed Unstuffed

6–8 lb (3.0–3.5 kg) 3–3 1/4 hrs 2 1/2–2 3/4 hrs —

8–10 lb (3.5–4.5 kg) 3 1/4–3 1/2 hrs 2 3/4–3 hrs 1 1/2 hrs

10–12 lb (4.5–5.5 kg) 3 1/2–3 3/4 hrs 3–3 1/4 hrs 1 3/4 hrs

12–16 lb (5.5–7.0 kg) 3 3/4–4 hrs 3 1/4–3 1/2 hrs 2 hrs

16–22 lb (7.0–10.0 kg) 4–4 1/2 hrs 3 1/2–4 hrs —* Roasting times are approximate.

Lemon Pepper Turkey LoafThis tasty turkey loaf is absolutely delicious served either hot withmashed potatoes, baked squash and green beans, or cold in asandwich.

1 pkg (300 g) frozen spinach, thawed 11 lb lean ground turkey 500 g1 small onion, chopped 11 egg, lightly beaten 11 slice whole wheat bread, crumbled 11 clove garlic, minced 13 tbsp freshly grated Parmesan cheese 50 mL2 tsp grated lemon rind 10 mL1/2 tsp each salt and pepper 2 mLPinch nutmeg Pinch

1. Squeeze spinach dry; chop finely.

2. In bowl, combine spinach, turkey, onion, egg, bread crumbs,garlic, cheese, lemon rind, salt, pepper and nutmeg; mix gently.

3. Transfer to 6-cup (1.5 L) baking dish, smoothing top.

4. Bake in 350°F (180°C) oven for 40 minutes or until nolonger pink in centre and meat thermometer registers 185°F(85°C). Let stand for 10 minutes. Pour off any liquid. Makes4 servings.

MAKE

AHEAD: Through step 3, covered andrefrigerated for up to three hours.

POULTRY 109





GOOD: Calcium, IronEXCELLENT: Vitamin,Folacin

Commercial groundchicken or turkey oftencontains skin, whichadds extra fat. For theleanest product, askyour butcher for somemade without skin, orbuy boneless skinlessbreast meat and grindyour own.

To garnish loaf,before baking arrangeslices from 1 peeledand thinly sliced lemonover top.

Thai Barbecued TurkeyScaloppine

Serve these tasty slices with rice or noodles and a salad such as PurpleVegetable Slaw (page 83) or Ginger Stir-Fried Zucchini (page 147).

2 tbsp chopped fresh coriander or parsley 25 mL2 tbsp fish sauce or sodium-reduced soy sauce 25 mL2 tbsp lemon or lime juice 25 mL1 tbsp water 15 mL1 tsp granulated sugar 5 mL1 tsp vegetable oil 5 mL1/4 tsp pepper 1 mL1/4 tsp crushed red pepper flakes* 1 mL

or hot chili paste1 lb turkey scaloppine 500 g

1. Combine coriander, fish sauce, lemon juice, water, sugar, oil,pepper and red pepper flakes; mix well.

2. Place turkey in shallow dish; pour marinade over top. Coverand refrigerate for 1 hour, turning occasionally.

3. Place on greased grill over high heat; grill for about 2 minuteson each side or until no longer pink inside. Makes 4 servings.*Increase hot chili paste to taste.

MAKE







Scaloppine Scaloppine are thinslices of meat, usuallyveal. Turkey is anexcellent, less expensive,alternative and if youcan’t find turkeyscaloppine, buy turkeyor chicken breast andcut it into thin slices.

Easy BarbecueDinner• Thai Barbecued

Turkey Scaloppine• Jiffy Chinese

Noodles (page 164)• Green Beans • Sliced Tomatoes

with Fresh Basil

Steamed Ginger Fish Fillets

Fish Mediterranean

Lemon Tarragon Sole Fillets

Baked Breaded Fish Fillets with Almonds

Lemon Sesame Tuna Fillets

Barbecued Trout with Light Tartar Sauce

Barbecued Salmon Fillets

Baked Whole Salmon Stuffed with Mushroomsand Artichokes

Creamy Dill Sauce

Shrimp and Chicken Jambalaya

Spicy Scallops

Salmon Salad Fajitas

Fish and Seafood

Steamed Ginger Fish FilletsIf you don’t have a steamer, place a rack in a wok, add water andbring to a boil. Place fish on a heatproof plate on rack; cover andsteam.

1 lb cod or halibut fillets 500 g2 tbsp minced gingerroot 25 mL3 green onions, diagonally sliced 32 tsp vegetable oil 10 mL2 tsp minced fresh garlic 10 mL2 tbsp sodium-reduced soy sauce 25 mL

1. Place fillets in steamer; sprinkle with ginger and onions.Cover tightly and steam for 5 minutes or until fish is opaque.Transfer to plates.

2. In small skillet, heat oil over medium heat; cook garlic for 30seconds. Stir in soy sauce; drizzle over fish. Makes 4 servings.

Fish MediterraneanAny kind of fish fillet is delicious topped with this zesty sauce.Cooking time will vary depending on the thickness of the fish.(Pictured opposite page 91.)

1 lb red snapper, halibut, sea bass, 500 gsole or other fillets

Sauce1/2 tsp olive oil 2 mL1 tbsp chopped green onion or shallots 15 mL1/2 tsp minced fresh garlic 2 mL3/4 cup drained canned tomatoes, chopped 175 mL1/4 tsp dried basil 1 mL

(or 1 tbsp/15 mL chopped fresh)2 tbsp chopped black olives 25 mL1 tbsp capers 15 mL

Pepper


Buying Fish

Fresh fish:• should not have a

strong smell • should have firm

flesh that springsback when touched

• should have clearbright convex eyes(not sunken)

Frozen fish:If fish is frozen as soonas it’s caught, it is oftenbetter than fresh. I likethe fillets that havebeen individuallyfrozen.

Keep higher-fat fish(salmon, mackerel, laketrout) for a maximumof 2 months in thefreezer; lean fish up to6 months.





1. In skillet of gently simmering water, cover and poach fishover medium heat for 5 minutes or until fish is opaque. Drainwell; transfer to platter and keep warm.

2. Sauce: Meanwhile, in small saucepan, heat oil over mediumheat; cook onion and garlic for 2 minutes. Add tomatoes andbasil; simmer for 3 minutes, stirring occasionally. Stir in olives,capers, and pepper to taste.

3. Spoon sauce over fish. Makes 4 servings.

MAKE

AHEAD: Sauce, step 2, can be made up toone hour before serving and gently reheat-ed.

Lemon Tarragon Sole FilletsI love this easy way to cook any kind of fish fillets or steaks. It’s alighter version of my mother’s West Coast method.

2 tbsp light mayonnaise 25 mL2 tbsp low-fat yogurt 25 mL1 tsp all-purpose flour 5 mL1/2 tsp dried tarragon 2 mL1 tsp finely chopped lemon zest 5 mL1 lb sole or salmon or sea bass fillets 500 g

1. In small bowl, mix together mayonnaise, yogurt, flour,tarragon and lemon zest.

2. Arrange fillets in single layer on baking sheet; spread withmayonnaise mixture.

3. Broil 6 to 8 inches (15 to 20 cm) from heat for 5 to 10 minutesor until fish is opaque. (Time will vary depending on thicknessof fish; 1/4 inch/1 cm thick fillets will take only 5 minutes.)Makes 4 servings.

MAKE

AHEAD: Through step 2, covered andrefrigerated for up to two hours.

FISH AND SEAFOOD 113









OlivesOlives can be high infat and sodium, so theyshould be used inmoderation. Blackolives are usually lowerin fat and sodium thangreen olives. Chooseones packed in brinerather than oil.

Baked Breaded Fish Filletswith Almonds

You can use any kind of fresh or frozen and thawed fillets in thiseasy-to-make fish dish. Whole wheat bread crumbs instead of whitebread crumbs not only add fibre but are much more attractive incolour. (Pictured opposite page 154.)

1 egg, lightly beaten 11/4 cup low-fat milk 50 mL1 1/3 cups fresh whole wheat bread crumbs 325 mL1 tsp dried oregano and/or basil 5 mL1/4 tsp each salt and pepper 1 mL1 lb sole or halibut or cod or haddock fillets 500 g2 tbsp lemon juice 25 mL2 tbsp water 25 mL1 tbsp soft margarine or butter, melted 15 mL3 tbsp sliced almonds 50 mL3 tbsp chopped green onions 50 mL

1. In shallow dish, combine egg and milk.

2. On plate, mix crumbs, oregano, salt and pepper.

3. Dip fish in egg mixture, then in crumbs. Arrange in singlelayer on greased baking sheet.

4. Combine lemon juice, water and margarine; drizzle over fish.Sprinkle with almonds. Bake, uncovered, in 425°F (220°C) ovenfor 10 minutes or until fish is opaque.

5. Sprinkle with onions. Makes 4 servings.

MAKE

AHEAD: Through step 3 for up to30 minutes, covered and refrigerated.







Lemon Sesame Tuna FilletsTuna is tender and moist as long as it isn’t overcooked, when itbecomes dry. Cook until light pink in the centre.

4 tuna fillets or steaks, 1-inch (2.5 cm) 4thick (1 1/2 lb/750 g)

1 green onion, chopped 1Pinch pepper Pinch

Lemon-Soy Marinade2 tbsp lemon juice 25 mL1 tbsp sodium-reduced soy sauce 15 mL1 tbsp sesame or vegetable oil 15 mL

1. Lemon-Soy Marinade: Combine lemon juice, soy sauce andoil; pour over tuna fillets in baking dish. Cover and refrigeratefor at least 30 minutes.

2. Bake in 400°F (200°C) oven for 10 to 12 minutes or untilfish is opaque and is slightly pink in centre.

3. Sprinkle with green onion and pepper. Makes 4 servings.

MAKE

AHEAD: Through step 1 for up to fourhours; remove from refrigerator 10 min-utes before cooking.







Grilled TunaFillet Burgers Prepare Lemon SesameTuna Fillets using 4 oz(125 g) fillets 1/2 inch(1 cm) thick. Grill for5 to 7 minutes andserve in a toastedwhole wheat bun withlettuce and slicedtomato.

COOKING FISH

Fish is tender and doesn’t require a long cooking time. It is cookedas soon as the flesh becomes opaque throughout.• Measure fish at the thickest part.• Allow 10 minutes cooking time per inch (2.5 cm) thickness for

fresh fish, 20 minutes per inch if frozen. If wrapped in foil, add5 minutes for fresh, 10 minutes for frozen. This applies to allfish and all cooking methods (if in oven, cook at 450°F/230°C).

• To Microwave Fish: Place fish on microwaveable dish. Coverand microwave on High for 3 to 5 minutes per pound (500 g).Let stand for 2 to 3 minutes.

Barbecued Trout with Light Tartar Sauce

This fish can also be cooked in foil; just peel off the foil after cookingto remove the skin. A few capers or a little Dijon mustard, choppedgreen onions or chives can be added to the Tartar Sauce. Garnishtrout with lemon slices and fresh dill.

4 sprigs fresh dill 44 rainbow trout (about 9 oz/255 g each) 4

Salt and pepper

Light Tartar Sauce 1/4 cup low-fat yogurt 50 mL1/4 cup light mayonnaise 50 mL1/4 cup finely chopped dill pickle 50 mL2 tbsp chopped fresh dill 25 mL

Salt and pepper

1. Light Tartar Sauce: Stir together yogurt, mayonnaise, pickle,dill, and salt and pepper to taste.

2. Place dill sprig in each trout cavity; sprinkle cavity with saltand pepper.

3. Place trout on greased grill over high heat; cover and grill,turning once, for 10 to 15 minutes or until fish is opaque. Servewith Tartar Sauce. Makes 4 servings.

MAKE

AHEAD: Through step 1, covered and refrigerated for up to three days.Through step 2, covered and refrigeratedfor up to six hours.






GOOD: CalciumEXCELLENT: Iron

Oven-BakedTrout Prepare trout as inBarbecued Troutrecipe. Bake on bakingsheet in 450°F (230°C)oven for 10 minutes forevery inch (2.5 cm) ofthickness of fish.

Foil-SteamedTrout Prepare trout as inBarbecued Troutrecipe. Wrap in foil andbake as in Oven-BakedTrout, adding 5minutes to bakingtime.

Light Tartar SauceLight Tartar Sauce isalso delicious with anyfish or with a chickenor turkey burger.

Barbecued Salmon FilletsBarbecued salmon fillet or steak is one of my favourite summer meals:it’s fast, easy and tastes terrific. Sometimes I don’t do anything to thesalmon; its delicate flavour and smoky taste from the barbecue is all itneeds. Sometimes I marinate it in a teriyaki-type sauce; other times Iadd a little lemon juice, or use this recipe.

1 tsp grated lemon rind 5 mL2 tbsp lemon juice or white wine vinegar 25 mL1 tbsp olive oil 15 mL2 tbsp chopped fresh dill* 25 mL4 salmon fillets (about 1 1/2 lb/750 g total) 4

Salt and pepper

1. Combine lemon rind, juice, oil and dill or rosemary. Pourover salmon; marinate for 15 minutes at room temperature.

2. Spray grill or broiler pan with nonstick coating; cook salmonskin side down about 4 inches (10 cm) from medium-high heat,turning halfway through cooking time, for 10 minutes per inch(2.5 cm) of thickness or until fish is opaque. (If fillet is thin andyou put the top down on the barbecue, turning may not be nec-essary.) Season with salt and pepper to taste. Makes 4 servings.*OR 2 tsp/10 mL dried dillweed OR you could use 1 tsp/5 mL crumbled dried rosemary

MAKE

AHEAD: Through step 1, covered and refrigerated for up to four hours;remove from refrigerator 10 minutesbefore cooking.






Grilling Salmon I usually start to cookthe salmon skin sidedown on the grill;however, others do thereverse. Each way hasadvantages, so choose for yourself.

Baked Whole Salmon Stuffedwith Mushrooms and

ArtichokesThis easy-to-prepare fish looks and tastes wonderful. Garnish theplatter with fresh dill sprigs or parsley and lemon slices. Use anycombination of mushrooms—regular, oyster, portobello, cremini.If you’re lucky enough to have leftovers, this dish is also delicious cold.

5 1/2 lb whole salmon, cleaned, scaled, 2.5 kghead and tail on

Stuffing1 tsp olive oil 5 mL1/4 lb each regular, brown, shiitake and 125 g

oyster mushrooms, chopped1 can (14 oz/398 g) artichokes, 1

drained and coarsely chopped1/2 cup lightly packed chopped fresh dill 125 mL

Creamy Dill Sauce (page 119)

1. Stuffing: In nonstick skillet, heat oil over medium-high heat;cook mushrooms, stirring often, for about 5 minutes or untilsoftened. Stir in artichokes; cook for 1 minute. Remove fromheat; stir in dill.

2. Lightly stuff cavity of salmon with mushroom mixture.Using heavy needle and thread, stitch opening of fish together.

3. Place fish on ungreased baking sheet. Bake, uncovered, in450°F (230°C) oven for 50 minutes or until small cut in centreof fish shows meat is opaque. Pass Creamy Dill Sauce separately.Makes 12 servings.

MAKE

AHEAD: Through step 2, covered andrefrigerated for up to 6 hours. Removefrom refrigerator 30 minutes before bak-ing, or increase baking time 5 to 10 min-utes.


Nutritional Contentof Fish Fish is a goodnutritional buy. Manyvarieties of fish are lowin fat and calories, andeven the varieties thatare higher in fat, suchas salmon, are good for you because theycontain heart-healthyomega-3 fat. See page119 for more details onthe benefits of omega-3fats.

Fish is also anexcellent source ofprotein and the B-vitamin niacin andprovides iron, thiaminand riboflavin. It’s a good source ofpotassium, a mineralthat is believed toprotect against highblood pressure.

Some fish with lessthan 3 grams of fat per90 g (3oz) serving: cod,haddock, halibut,perch, pickerel, pollock,red snapper and sole.Crab, crayfish, lobster,shrimp and scallopsalso contain less than3 grams of fat per 90 g(3 oz) serving.





Creamy Dill SauceServe with Salmon Stuffed with Mushrooms and Artichokes(page 118) or any grilled or poached fish.

1/2 cup low-fat yogurt 125 mL1/2 cup low-fat quark (7%)* or 125 mL

light sour cream (3%)1/2 cup chopped fresh dill 125 mL2 tbsp capers 25 mL

Salt and pepper

1. In small bowl, combine yogurt, quark or sour cream, dill andcapers. Season with salt and pepper to taste. Makes 1 1/4 cups(300 mL).*See page 38, About Quark. Puréed low-fat cottage cheese also works in this sauce.

MAKE

AHEAD: Sauce can be covered and refrig-erated for up to three days.


PER SERVING:(1 TBSP/15 ML):

12 calories1 g protein1 g total fat




OMEGA-3 FATTY ACIDS Although some types of fish such as salmon are high in totalfat, the type of fat—omega-3—is beneficial to heart health.Current dietary advice recommends eating fattier fish 2–3 timesa week to benefit from this healthy type of fat.

Studies show that omega-3 fat reduces risk of heart attacksand strokes by helping to maintain a regular rhythm ofheartbeats. It also helps lower blood triglyceride levels andblood pressure in people with high blood pressure, and reducesthe tendency of blood to form clots.

All fish–even lower-fat fish–contain some omega-3 fat.However, the best sources of omega-3 are the higher-fat fish,including: salmon, trout, mackerel, sardines, anchovies andherring. You also get omega-3 fat from flaxseed and flaxseedoil, canola and soybean oil, nuts and omega-3 enriched eggs.

Shrimp and ChickenJambalaya

This make-ahead version of a Creole classic is mild to medium-hot.Add more pepper or hot pepper sauce if you want it hotter. Instead of shrimp, you could add 1/2 lb (250 g) lean smoked cubed ham.This recipe was part of a Christmas buffet menu I developed forCanadian Living magazine.

1 tbsp olive oil 15 mL2 cups chopped onion 500 mL2 cups chopped celery 500 mL1 sweet green pepper, chopped 13 oz diced smoked ham or sausage 75 g

(andouille or kielbasa)1 1/2 lb boneless skinless chicken breasts, cubed 750 g2 tbsp minced fresh garlic 25 mL2 bay leaves 22 tsp dried oregano 10 mL1 tsp dried thyme 5 mL1/2 tsp each salt, cayenne and black pepper 2 mL1 can (28 oz/796 mL) tomatoes 11 can (7 1/2 oz/213 mL) tomato sauce 14 cups chicken stock 1 L2 1/2 cups long grain white rice 625 mL1 lb large raw shrimp, peeled 500 g1 sweet red pepper, chopped 11/2 cup chopped green onions 125 mL1/2 cup chopped fresh parsley 125 mL

1. In large Dutch oven, heat oil over medium-high heat; cookonion and celery for 3 minutes. Add green pepper, ham,chicken, garlic, bay leaves, oregano, thyme, salt, cayenne andpepper; cook, stirring, for 3 minutes.

2. Add tomatoes, tomato sauce and stock; bring to boil. Stir inrice and shrimp; boil for 1 minute. Bake, covered, in 350°F(180°C) oven for 25 minutes or until rice is tender. Discard bayleaves.


GI VALUE: 52 (LOW)





GOOD: Vitamin A,FolacinEXCELLENT: Vitamin C,Iron

Party Buffet Menu • Smoked Turkey-

Wrapped MelonBalls (page 42)

• Roasted EggplantDip (page 37) onMelba Rounds

• Tossed Salad Greenswith Yogurt HerbDressing (page 87)

• Shrimp andChicken Jambalaya

• Whole WheatRaisin Soda Bread(page 203)

OR• Jalapeño Cornmeal

Muffins (page 200)• Meringues with

Lemon Cream (page 230)

3. Stir in red pepper and green onions; sprinkle with parsley.Makes 8 servings.

MAKE

AHEAD: Through step 2, cooled, covered andrefrigerated for up to one day. To reheat, stirin 1 cup (250 mL) hot water; bake, covered,in 350°F (180°C) oven for 1 hour and 15minutes or until hot.

Spicy ScallopsHot Chinese chili paste adds a little fiery flavour to scallops. Servewith rice and stir-fried bok choy or broccoli. I like to use the regular-size scallops, not the tiny bay scallops.

2 tsp vegetable oil 10 mL1 tbsp minced gingerroot 15 mL3 tbsp chopped green onion 50 mL1 lb scallops 500 g

Sauce2 tbsp sherry 25 mL1 tbsp sodium-reduced soy sauce 15 mL1 tbsp sesame oil 15 mL1 tsp granulated sugar 5 mL1/2 tsp chili paste or hot pepper sauce 2 mL

1. Sauce: Stir together sherry, soy sauce, oil, sugar and chilipaste. Set aside.

2. In nonstick skillet, heat oil over high heat; stir-fry ginger andonion for 10 seconds. Add scallops; stir-fry for 1 minute.

3. Stir in sauce; stir-fry for 3 to 5 minutes or just until scallopsare opaque throughout. Makes 4 servings.

MAKE







Three ounces (90 g) ofsteamed scallops (about7 scallops) has only1 gram of fat, 100calories and 48 mg ofcholesterol.

Be careful not toovercook scallops. Theycook very quickly andsoon becomeovercooked and dry.

Salmon Salad FajitasThere is a fabulous combination of flavours and textures in this easy-to-make meal (pictured opposite page 27). Avocados are high in fat,and even though it is unsaturated fat, they should be eaten in smallamounts.

1 can (7.5 oz/213 g) salmon, drained 11/4 cup low-fat yogurt 50 mL2 tbsp light mayonnaise 25 mL1/4 tsp chili powder 1 mL1 medium carrot, grated 11 green onion, chopped 11 tomato, diced 11 small avocado, peeled and cut in chunks 11/4 cup chopped fresh coriander 50 mL

Salt and pepper4 soft 8-inch (20 cm) flour tortillas 44 large leaves leaf lettuce 4

1. In bowl, combine salmon, yogurt, mayonnaise and chilipowder. Add carrot, onion, tomato, avocado and coriander.Season with salt and pepper to taste; stir gently.

2. Stack tortillas; wrap in foil and warm in 350°F (180°C) ovenfor 5 minutes.

3. Lay each tortilla flat; top with lettuce leaf. Spoon salmonmixture down one side of tortilla; roll up. Makes 4 servings.

MAKE


Beef Filet Roasted with Mustard Peppercorn Crust (page 130)Portobello Mushrooms with Sweet Peppers (page 148) tiny new potatoes; steamed asparagus







GOOD: Folacin, Calcium,IronEXCELLENT: Vitamin A

Other Fish Recipes• Fish ’n’ Vegetable

Chowder (page 69) • Seafood Vegetable

Chowder (page 69) • Fettuccine Alfredo

with Salmon (page 158)

• Summer Shrimpand Tomato Pasta(page 160)

• Linguine withScallops and Leeks(page 161)

• Seafood Pasta Salad(page 172)

• Bulgur Pilaf withShrimp and SnowPeas (page 183)

Beef Fajitas

Garlic-Soy Marinated Beef Strips

Beef and Asparagus Stir-Fry

Hoisin-Garlic Flank Steak

Burgers with Creamy Tomato Pickle Sauce

Meat Loaf with Herbs

Beef Filet Roasted with Mustard PeppercornCrust

Pork Tenderloin Teriyaki

Lettuce Wrap or Crystal Fold Pork

Chick-Pea and Pork Curry

Skillet Sausage and Rice Paella

Honey Garlic Roast Pork

Chutney-Glazed Ham

Lemon Grass Marinated Leg of Lamb

Onions Stuffed with Lamb and Spinach

Lamb with Spinach and Feta

Moroccan Rabbit Tagine

Meat

Overleaf: Grilled Salmon Ribbons with Sesame and Coriander (page 48) Thai Pork Skewers(page 49); Thai Peanut Sauce (page 125) Easy Couscous Vegetable Salad (page 77) Asparagusand Mushroom Salad (page 78)Make-Ahead Party Thai Noodles (page 165) Lemon Grass Marinated Leg of Lamb (page 137)

Beef FajitasThis family pleaser is a cinch to make. If you have pickled jalapeñopeppers on hand, add them to taste instead of red pepper flakes. Forvariations, substitute lean ground chicken or turkey for beef.

6 soft 8-inch (20 cm) flour tortillas 61 tsp vegetable oil 5 mL1/2 lb lean ground beef 250 g1 onion, chopped 11 sweet red or green pepper, cut in thin strips 12 cloves garlic, minced 21 tsp ground coriander or chili powder 5 mL1/2 tsp ground cumin 2 mL

Crushed red pepper flakes or hot chili paste or hot red pepper sauce to taste

1/2 cup each shredded lettuce, tomato salsa, 125 mLlow-fat yogurt, low-fat shredded cheese

1/4 cup chopped fresh coriander 50 mL

1. Stack tortillas and wrap in foil; heat in 325°F (160°C) ovenfor 5 to 10 minutes or until warmed through.

2. Meanwhile, in large nonstick skillet, heat oil over high heat;cook beef and onion, breaking up meat with spoon, for 1minute.

3. Add red pepper, garlic, ground coriander, cumin and redpepper flakes; cook for 5 minutes or until beef is no longerpink.

4. Spoon mixture evenly onto centre of each tortilla; top withlettuce, salsa, yogurt, cheese and coriander. Roll up. Makes 3servings.

MAKE

AHEAD: Step 2 and 3, covered and refrig-erated for up to three hours; reheat inmicrowave or over low heat.







GOOD: Vitamin AEXCELLENT: Vitamin C,Calcium, Iron

Where’s the Beef?People often tell me that they haveimproved their eatinghabits and cut out redmeat. Others confessreluctantly that, althoughthey’d like to eat morehealthfully, they’re notabout to give up steak.These people arebuying into a popularmisconception that redmeat isn’t part of ahealthy diet.

I’m not recom-mending plate-sizesteaks fried in butter,but 4 oz (125 g) ofgrilled sirloin is adifferent matter. Meatis a concentrated sourceof many nutrients,including vitamin B12,which we can’t get from conventionalvegetables, and hemeiron, which is moreeasily absorbed thanthe iron we get fromvegetables.

Garlic-Soy Marinated Beef Strips

This is a good choice for buffets or barbecues when you don’t want touse a fork. Soak wooden skewers in water for 15 minutes beforethreading with beef. Top round steak is a lean cut that works wellhere. You could also use lean boneless pork. Serve with Thai PeanutSauce (see below) or use the sauce with Lettuce Wrap or Crystal FoldPork on page 132.

1/4 cup sodium-reduced soy sauce 50 mL2 tbsp dry sherry 25 mL2 tbsp packed brown sugar 25 mL1 tbsp minced fresh garlic 15 mL1 lb lean beef, 1-inch (2.5 cm) thick 500 g

1. In 13- × 9-inch (3 L) baking dish, stir together soy sauce,sherry, sugar and garlic until sugar dissolves.

2. Slice beef into 1/4-inch (5 mm) thick strips about 7 inches(18 cm) long and 1 inch (2.5 cm) wide. Thread strips ontoskewers; place in soy sauce mixture, turning to coat. Cover andrefrigerate for 4 hours, turning occasionally.

3. Broil or grill for about 2 minutes on each side or untildesired doneness, brushing with remaining marinade. Makes 6servings.

MAKE

AHEAD: Through step 2, covered andrefrigerated for up to 24 hours.

MEAT 125





GOOD: Iron

Cook the Low-FatWay• Trim all visible fat.• Use a nonstick pan

to brown meats, orcook in a heavy panto prevent burning.

• Grill, broil or roaston a rack, ormicrowave insteadof frying.

• Pour or spoon offany visible fat fromstews or bakeddishes. Or prepare aday ahead,refrigerate andremove hardenedfat.

THAI PEANUT SAUCE

In blender or food processor, combine 1 cup (250 mL) dry roastedunsalted peanuts, 1 1/3 cups (325 mL) water, 3 cloves garlic, 2 tbsp(25 mL) packed brown sugar, 2 tbsp (25 mL) lime juice, 1 tbsp(15 mL) low-sodium soy sauce, 1/4 tsp (1 mL) red pepper flakes and1 piece (1 inch/2.5 cm) gingerroot, peeled and thinly sliced; processfor 2 minutes.

Pour into top of double boiler over boiling water; cook for30 minutes, stirring occasionally. (Sauce can be covered andrefrigerated for up to 2 weeks.) Serve warm. Makes 2 cups (500 mL).PER SERVING: (1 tbsp/15 mL): about 30 calories, 1 g protein, 2 g totalfat, 2 g carbohydrate, 16 mg sodium, 37 mg potassium

Beef and Asparagus Stir-FryMake the most of asparagus season with this fast, easy dinner.To save time, buy beef ready-cut for stir-frying. Pork, chicken or turkey can also be used. Serve over rice or noodles.

1 lb asparagus 500 g3/4 lb lean boneless beef 375 g1 tbsp vegetable oil 15 mL1 tbsp minced gingerroot 15 mL2 cloves garlic, minced 21/4 cup water 50 mL3 green onions, diagonally sliced 3

Sauce1/3 cup water 75 mL2 tbsp sherry 25 mL2 tbsp sodium-reduced soy sauce 25 mL2 tbsp cider vinegar 25 mL1 tbsp cornstarch 15 mL1 tsp granulated sugar 5 mL

Crushed red pepper flakes or hot chili paste to taste

1. Sauce: Combine water, sherry, soy sauce, vinegar, cornstarch,sugar and red pepper flakes.

2. Cut asparagus diagonally into 1 1/2-inch (4 cm) lengths; cutbeef into thin slices.

3. In large nonstick skillet, heat oil over high heat; stir-fry ginger and garlic for 30 seconds. Add meat and stir-fry until no longer pink; transfer to plate.

4. Add asparagus; stir-fry for 30 seconds. Add water; cover andcook for 3 minutes or until tender-crisp.

5. Return meat mixture to pan along with green onions andsauce; cook, stirring, for 1 minute or until thickened. Makes 4servings.

MAKE

AHEAD: Through step 2, covered andrefrigerated for up to eight hours.








Buying Beef for Stir-Frying Choose any lean cut ofbeef: round, flank,sirloin, sirloin tip,rump, eye of round,strip loin, tenderloin.

Slicing Beef for Stir-Frying For easier slicing,partially freeze beefbefore cutting.

Hoisin-Garlic Flank SteakThis Asian-style marinade tenderizes a lean cut of beef while addingextra flavour. The longer it marinates, the more tender the steak.

1 lb flank steak 500 g

Asian Marinade2 tbsp hoisin sauce 25 mL1 tbsp each rice vinegar,* sherry and 15 mL

liquid honey1 tsp sesame oil 5 mL1 tsp grated orange rind 5 mL3 cloves garlic, minced 3Pinch crushed red pepper flakes Pinch

1. Place meat in shallow dish or plastic bag.

2. Asian Marinade: Combine hoisin sauce, vinegar, sherry,honey, sesame oil, orange rind, garlic and red pepper flakes; pourover meat. Cover and refrigerate for at least 1 hour or up to 24hours.

3. Discarding marinade, grill or broil steak for 5 to 8 minuteson each side or until medium-rare.

4. Let stand for 3 minutes before slicing thinly on an angleacross the grain. Makes 4 servings.*If rice vinegar isn’t available, use cider vinegar or wine vinegar.

MAKE

AHEAD: Through step 2. Or to serve cold,through step 3, covered and refrigeratedfor up to one day; slice just before serving.

MEAT 127





Instead of using salt toadd zip or counting on fat-marbled cuts for tenderness, letmarinades tenderizeand add flavour to leanmeats.

Eat Higher-FatMeats Less Often Breaded and fried meats,sausages, bologna, sidebacon, spareribs, regularground meats (unlessdrained) and short ribsare all high in fat.

WHAT’S THE RIGHT AMOUNT?Canada’s Food Guide to Healthy Eating recommends two to threeservings daily of meat or alternatives: one serving is 1 1/2 oz to 3 oz(50 g to 100 g) of meat, fish or poultry (3 oz is about the size of adeck of cards); 1 to 2 eggs; 1/2 cup to 1 cup (125 mL to 250 mL)cooked beans; 1/3 cup (75 mL) tofu; or 2 tbsp (25 mL) peanut butter.

Burgers with Creamy TomatoPickle Sauce

Growing up in Vancouver, I enjoyed White Spot’s hamburgers withtheir Triple O sauce, which nobody could beat. Here’s my lower-calorie, lower-fat version. Add lettuce, sliced onion and tomato, anda dollop of this sauce.

1 lb medium ground beef 500 g4 hamburger buns 44 slices each tomato and onion 4

Creamy Tomato Pickle Sauce 1/4 cup low-fat yogurt 50 mL2 tbsp light mayonnaise 25 mL2 tbsp ketchup 25 mL1 tbsp sweet pickle relish 15 mL1 tbsp chopped green onion or chives 15 mL

1. Creamy Tomato Pickle Sauce: Combine yogurt, mayonnaise,ketchup, relish and green onion.

2. Shape beef into 4 patties.

3. Place patties on grill; grill over high heat for about 5 minuteson each side or until no longer pink inside.

4. Toast buns if desired; spread with sauce. Top with hamburg-er, tomato and onion. Makes 4 servings.

MAKE








GOOD: FolacinEXCELLENT: Iron

Someone on a low-fatdiet should use extralean beef and omit themayonnaise in thesauce. Fat contentwould then be 12 g perserving.

HAMBURGER DISEASE OR BARBECUE SYNDROMEThis is the common name for a type of food poisoning caused bybacteria often found in ground meats. It can be very serious and resultin kidney damage. For this reason, it is important to cook all groundmeats until they are well done. You can eat roasts and steaks a littlerare, as long as they are well cooked on the outside. However, rolledroasts should be cooked like ground meat, so that no pink remains.

Be sure to have a clean plate to put the cooked meat on, and cleanutensils, not the ones already used for the raw meat.

Meat Loaf with HerbsHere’s an updated version of everyone’s favourite meat loaf. Servewith Salsa (page 34), or Mango Salsa (page 51).

1 slice bread, crumbled 11/4 cup low-fat milk 50 mL1 onion, minced 11 stalk celery (with leaves), minced 11/4 cup chopped fresh parsley 50 mL1/4 cup minced sweet green or red pepper 50 mL1/2 tsp dried thyme leaves 2 mL1 clove garlic, minced 11 egg, lightly beaten 11/4 cup ketchup 50 mL1 1/2 tsp Worcestershire sauce 7 mL1/4 tsp each salt and pepper 1 mL1 lb lean ground beef 500 g

1. In large bowl, combine bread crumbs and milk. Stir in onion,celery, parsley, green pepper, thyme, garlic, egg, ketchup,Worcestershire sauce, salt and pepper; mix well. Add beef; mixlightly. Transfer to 9- × 5-inch(2 L) loaf pan.

2. Bake in 350°F (180°C) oven for 1 hour or until meat ther-mometer registers 170°F (75°C); drain off fat. Let stand for 10minutes; cut into thick slices. Makes 4 servings.

MAKE

AHEAD: Through step 1, covered andrefrigerated for up to three hours. Or,through step 2 and serve cold.

MEAT 129






GOOD: Folacin, Iron

Tomato PasteMost of us haveketchup on ourcupboard shelves;however, tomato pasteis lower in salt. Forthose on a low-sodiumdiet, substitute 2 tbsp(25 mL) tomato pastefor the ketchup in thismeat loaf. This willreduce the sodium to282 mg per serving. Toreduce sodium by halfagain, omit salt.

Choose Leaner Cuts Beef: round steak(inside is leanest),sirloin and sirloin tip,rump, eye of round,strip loin, tenderloin,flankPork: ham, tenderloin,back bacon, leg (roast,chop and cutlets) andloinLamb: leg, loin

Choose lean or extralean ground meats indishes where you can’tpour off the fat.Anyone on a low-fatdiet should use extralean ground meatswhenever possible.FAT CONTENT OF GROUND BEEF

Ground Beef: Maximum % fat (by raw weight)Regular 30Medium 23Lean 17Extra lean 10

% caloriesCompare 120 g beef patty, broiled: Fat (g) from fatRegular 18 65Medium 16 61Lean 13 54Extra lean 10 46

Beef Filet Roasted withMustard Peppercorn Crust

This most tender cut of beef is the perfect choice for a special dinner.Serve with asparagus or green beans, sautéed mushrooms and sweetpeppers and baked or tiny new potatoes or couscous. (Picturedopposite page 122.)

2 1/2 lb beef tenderloin 1.2 kg1/4 cup Dijon mustard 50 mL2 tsp minced fresh garlic 10 mL2 tbsp black peppercorns 25 mL

1. Trim any fat or muscle covering from meat; place in roastingpan.

2. Combine mustard and garlic; spread over beef.

3. In clean coffee grinder or with mallet, crush peppercorns;pat onto mustard coating. Let stand at room temperature for1 hour.

4. Roast in 425°F (220°C) oven for 10 minutes. Reduce heat to 350°F (180°C); roast for 25 minutes or until medium-rare.Remove and let stand for 10 minutes before carving. Note: Beefwill continue to cook as it stands; temperature will rise 5°F(3°C). Makes 8 servings.

MAKE

AHEAD: Through step 3, covered and refrigerated for up to 24 hours.Remove from refrigerator one hour beforeroasting, or if roasting directly fromrefrigerator, add at least five minutes to roasting time.






EXCELLENT: Iron

On Buying FiletThe terms used in themeat stores are oftenconfusing. The thickerend of the tenderloin is often called theChâteaubriand and thethinner end is calledthe filet. I ask for thetenderloin from thewide end, andsometimes buy“tenderloin butt,”which is from thesirloin end.

To Serve ColdRoast as directed forBeef Filet; let coolcompletely beforeslicing and servingcold.

BEEF DONENESSFor: Internal Temp. When Removed from Oven

Rare 135°F (57°C)

Medium rare 145°F (62°C)

Medium 155°F (68°C)

Well done 167°F (72°C)

Pork Tenderloin TeriyakiPork tenderloin, one of the leanest cuts of pork, is delicious marinated,then grilled just until moist and juicy. Serve with Grilled FallVegetables (page 149).

2 tbsp sodium-reduced soy sauce 25 mL2 tbsp sherry 25 mL1 tbsp vegetable oil 15 mL1 tbsp finely chopped gingerrroot 15 mL1 tsp granulated sugar 5 mL1 clove garlic, minced 12 pork tenderloins (about 9 oz/255 g each) 2

1. Combine soy sauce, sherry, oil, ginger, sugar and garlic.

2. Place pork in plastic bag; pour in marinade. Refrigerate for2 hours.

3. Reserving marinade, place pork on greased grill over medium-high heat. Grill for 18 to 25 minutes or until meat thermometerregisters 160°F (70°C) for medium or 170°F (75°C) for welldone, turning occasionally and brushing with marinade.

4. Remove from grill; tent with foil and let stand for 5 minutes.Slice diagonally into thin slices. Makes 6 servings.

MAKE

AHEAD: Through step 1, covered andrefrigerated for up to two days. Throughstep 2 for up to 24 hours.

MEAT 131





Oven-RoastedPork TenderloinTeriyaki In roasting pan or onbaking sheet, roastmarinated pork in350°F (180°C) oven for 40 to 50 minutes or until meatthermometer registers160°–170°F (70°–75°C).Time is based on meatcoming straight fromrefrigerator. If meat is at room temperature,cooking time will beless.

Lettuce Wrap or Crystal Fold Pork

Whenever we go out for Chinese food in Vancouver, my niece andnephew, Ashley and Jayson Elliott, always pick a dish similar to this.Serve as an appetizer or as part of a main course and let dinerswrap their own.

6 dried Chinese mushrooms 62 tsp sesame oil 10 mL3/4 lb lean ground pork 375 g10 water chestnuts, chopped 101 stalk celery, chopped 13 green onions, chopped 32 tsp minced gingerroot 10 mL2 tbsp rice vinegar or sherry 25 mL2 tbsp hoisin sauce 25 mL1 tbsp sodium-reduced soy sauce 15 mL12 leaves iceberg lettuce 12

Sauce*2 tbsp each hoisin sauce, rice vinegar or 25 mL

sherry and sodium-reduced soy sauce1 tsp minced gingerroot 5 mL

1. Sauce: In small serving dish, combine hoisin sauce, vinegar,soy sauce and ginger.

2. Remove tough stems from mushrooms. Cover mushroomswith hot water and let soak for 15 minutes; drain and chop.

3. In nonstick skillet, heat oil over high heat; stir-fry pork for3 minutes; pour off any liquid. Add water chestnuts, celery,onions, ginger and mushrooms; stir-fry until pork is no longerpink. Stir in vinegar, and hoisin and soy sauces.

4. Spoon onto platter; surround with lettuce. Let each personspoon a little pork mixture onto a lettuce leaf, drizzle with sauceand roll up to enclose filling. Makes 4 main-course servings.*Use this sauce as a dipping sauce with Garlic-Soy Marinated Beef Strips (page 125).

MAKE

AHEAD: Through step 3, covered andrefrigerated for up to one day; reheat inmicrowave or over medium heat.


GI VALUE: 74 (HIGH)





EXCELLENT: Folacin

Anyone on a sodium-restricted diet can omitthe sauce in this recipeand reduce the sodiumto less than 350 mg.

Asian Dinner Menu• Hot and Sour Soup

(page 62) • Lettuce Wrap or

Crystal Fold Pork • Thai Noodles with

Chicken andBroccoli (page 167)

• Garlic-SoyMarinated BeefStrips (page 125) OR Spicy Scallops(page 121)

• Chinese VegetableFried Rice (page 178)

• Snow Peas withMushrooms (page 143)

• Nectarine andOrange Compote(page 234)

Chick-Pea and Pork CurryGround beef also works well in this tasty curry. This is a mild-flavoured curry; add more curry powder or paste to taste. Serve overrice or with a green salad.

1/2 lb ground pork 250 g1 tbsp minced fresh garlic 15 mL1 white of leek (or 1 onion), chopped 11 tbsp minced gingerroot 15 mL1 tbsp all-purpose flour 15 mL1 tsp curry powder or curry paste 5 mL1/4 tsp each ground coriander, cumin, 1 mL

pepper and salt1 1/2 cups cubed peeled butternut squash 375 mL1 cup coarsely shredded carrot 250 mL1 cup cubed peeled potato 250 mL1 cup water 250 mL1 can (19 oz/540 mL) chick-peas, drained 11 apple, cored and chopped 11/4 cup chopped fresh coriander or 50 mL

basil (optional)

1. In nonstick saucepan, brown pork over medium heat; pouroff fat.

2. Add garlic, leek and ginger; cook for 2 minutes.

3. Add flour, curry powder, coriander, cumin and salt; cook,stirring, for 1 minute.

4. Add squash, carrot, potato and water; bring to boil. Reduceheat, cover and simmer for 10 minutes. Add 1/2 cup (125 mL)water if too dry.

5. Add chick-peas and apple; cover and cook until vegetablesare tender. Sprinkle with coriander. Makes 4 servings.

MAKE

AHEAD: Curry can be covered and refrig-erated for up to 24 hours.

MEAT 133

GI VALUE: 52 (LOW)





GOOD: IronEXCELLENT: Vitamin A,Folacin

Variations Ground pork addsflavour and isinexpensive. Groundbeef, chicken or turkeycan also be used, or for a vegetarian meal,omit ground meats and instead sautégarlic, leek and gingerin 1 tbsp (15 mL)vegetable oil.

Skillet Sausage and Rice PaellaHot and spicy Italian sausage is perfect in this easy rice dish. You canalso use sweet (mild) Italian sausages, but then add more hot peppersauce or a pinch of red pepper flakes. Using short grain risotto-stylerice gives a creaminess to the dish. Long grain rice can also be used here.

3/4 lb hot Italian sausages (2), thickly sliced 375 g1 onion, chopped 12 cloves garlic, minced 21 sweet green pepper, cut in chunks 12 tomatoes, coarsely chopped 21 bay leaf 11/4 tsp turmeric 1 mLDash hot pepper sauce or hot chili paste Dash1 cup short grain rice (Spanish or Italian) 250 mL2 cups boiling water or chicken stock 500 mL1 cup frozen peas, thawed 250 mL

Salt and pepper

1. In large nonstick skillet, cook sausages over medium heat for10 minutes or until browned. Pour off fat.

2. Add onion and garlic; cook until softened. Add green pep-per, tomatoes, bay leaf, turmeric and hot pepper sauce; stir inrice then stock and simmer, uncovered, stirring occasionally for20 minutes or until rice is tender and most liquid is absorbed.

3. Stir in peas, and salt and pepper to taste. Discard bay leaf.Makes 4 servings.

MAKE

AHEAD: Through step 3, covered andrefrigerated for up to 24 hours. Reheat inmicrowave or over medium heat.







GOOD: Folacin, IronEXCELLENT: Vitamin C

Whole grain rice is agood choice for thisdish, as it cooks in 20to 25 minutes and hasmore nutrients thanwhite rice. If you havetime, use brown rice.Cook for 20 minutes,add green pepper andtomatoes, and cookanother 20 minutes oruntil rice is tender.

Chicken and RicePaella Substitute pieces ofskinless chicken(1 lb/500 g) forsausage. Increase hotpepper sauce to 1/4 to1/2 tsp (1–2 mL). Fatper serving would thenbe cut in about half.

Honey Garlic Roast PorkFor easy entertaining, this is one of my all-time favourites. While it’s roasting, rich aromas fill your kitchen. Serve with Mango Salsa(page 51) or chutney.

4 lb boneless pork loin roast 2 kg

Marinade2 tbsp sodium-reduced soy sauce 25 mL2 tbsp sherry 25 mL2 tbsp liquid honey 25 mL2 tbsp minced gingerroot 25 mL2 cloves garlic, minced 2

1. Marinade: Combine soy sauce, sherry, honey, ginger and garlic.

2. Trim any fat from meat. Place roast in large plastic bag andpour marinade over. Tie bag shut and refrigerate for at least4 hours, rotating bag occasionally.

3. Remove roast from bag, reserving marinade and leaving asmuch ginger and garlic bits as possible clinging to roast. Setroast on rack in roasting pan. Roast, uncovered and bastingoccasionally with marinade, in 325°F (160°C) oven for 2 hoursor until meat thermometer registers 160°F (70°C). Let stand for15 minutes before carving. Makes 12 servings.

MAKE

AHEAD: Through step 2 for up to two days.

MEAT 135





About Pork Pork used to be cookeduntil well done toensure that it was safe.Today, trichinosis frompork is virtuallynonexistent in Canada.According toAgriculture Canada,this organism, ifpresent, is destroyedwhen pork is cooked toan internal temperatureof 137°F (58°C), wellbelow the recom-mended 160°F (70°C).Also, because pork isleaner, it should becooked at a lower oventemperature to medium(internal 160°F/70°C)with just a hint of pinkremaining. Cooking toa higher temperaturewill dry it out andmake it tough. Ofcourse, ground porkand sausage should becooked thoroughly (see page 128).

Chutney-Glazed HamI often cook a ham when I want an easy meal to feed a crowd as wellas have some leftovers. Ham is a good choice because it is easy toserve and to eat, and you don’t have to worry about over- or under-cooking it (as I sometimes do with other meats). Serve with MangoSalsa (page 51) or chutney.

7 lb part-skinned, semi-boneless ham 3.5 kg(shank or butt)

Glaze1/2 cup packed brown sugar 125 mL1/4 cup chutney 50 mL1/4 cup plum or peach jam 50 mL1 tbsp Dijon mustard 15 mL1 tbsp wine vinegar 15 mL1 clove garlic, minced 1Dash hot pepper sauce Dash

1. Glaze: Combine sugar, chutney, jam, mustard, vinegar, garlicand hot pepper sauce; set aside.

2. Remove skin and all but 1/4 inch (5 mm) thick layer of faton ham. Place, fat side up, in roasting pan. Bake in 325°F(160°C) oven for 1 hour and 45 minutes for fully cooked ham,or 2 hours and 15 minutes for cook-before-eating ham.

3. Brush with half of the glaze; bake for another 30 minutes.Brush with remaining glaze; bake for 15 minutes or until meatthermometer reaches 130°F (550°C) for ready-to-eat ham or160°F (70°C) for cook-before-eating ham. Remove from ovenand let stand for 10 minutes before slicing. Serve hot or cold.Makes 12 servings.

MAKE

AHEAD: To serve ham cold, cover andrefrigerate cooked ham for up to two days.


PER SERVING

(3 1/2 OZ/100 G):174 calories25 g protein6 g total fat




Buffet Dinner for 50 Guests • Thai Shrimp Salad

in Pita Pockets(triple recipe,page 43)

• Clam Dip withHerbs and crudités(page 35) or anyother dip

• Chutney-GlazedHam (buy a wholesemi-boneless ham,about 20 lb/10 kg;double glaze recipe)

• Mango Salsa(page 51)

• Party Thai Noodles,(5 times the recipe,page 165)

• Green Beans (about5 lb/2.2 kg)

• Tossed Salad Greenswith Mustard GarlicVinaigrette (page 88)

• Elizabeth Baird’sChocolate AngelFood Cake (make 2,page 214)

• Fresh Fruit Salad • Vanilla Cream

(page 238)• Light Lemon

Squares (make 2,page 206)

Lemon Grass Marinated Leg of Lamb

This a good choice for entertaining. As well as having fabulousflavour, it’s marinated in advance, it cooks fairly quickly and it’sboneless for easy serving. In the summer, we barbecue it; in thewinter, we broil. (Pictured opposite page 123.)

1 boneless butterflied leg of lamb 1(about 3 lb/1.5 kg boned)

Marinade3 stalks lemon grass* 31 tbsp finely chopped onion 15 mL3 tbsp lemon juice 50 mL2 tbsp fish sauce or sodium-reduced soy sauce 25 mL1 1/2 tsp minced fresh garlic 7 mL1 tsp packed brown sugar 5 mL1/2 tsp hot pepper sauce 2 mL

1. Marinade: Cut off top one-third of each lemon grass stalk;trim off outside leaves and roots. Finely chop remaining stalk;combine with onion, lemon juice, fish sauce, garlic, sugar andhot pepper sauce.

2. Trim any fat from lamb; place lamb in bowl or plastic bag;pour marinade over. Cover and refrigerate for at least 12 hours,turning occasionally.

3. Remove lamb from refrigerator about 1 hour before cooking.Broil about 6 inches (15 cm) from heat for 12 to 15 minutes oneach side for medium-rare, 15 to 20 minutes on each side formedium. Meat thermometer should register 150°F (65°C) formedium-rare, 160°F (70°C) for medium or 170°F (75°C) forwell-done. Remove from heat; let stand for 10 minutes. Slicethinly across the grain. Makes 8 servings.*See Information on Ingredients (page 31). If fresh lemon grass is unavailable, use 2 tbsp(25 mL) dried, or grated rind from 1 lemon.

MAKE

AHEAD: Through step 2 for up to twodays.

MEAT 137



0.4 g carbohydrate 0 g dietary fibre


GOOD: Iron

If buying a leg offrozen lamb, it is bestto let it thaw in therefrigerator for 2 days.Lamb is juicy andtender when cookedjust until it is pink ormedium-rare.

Barbecued Leg ofLamb Grill over high heat for15 to 20 minutes oneach side for medium-rare, 25 to 30 minuteson each side for well-done.

LambTenderloins or Loins Marinate up to 2 lb(1 kg) of tenderloins in this marinade for1 hour or up to 2 days.Grill or broil over highheat for 3 to 4 minutesfor tenderloins, 6minutes for loins, oruntil still pink inside,turning once or twice.

Onions Stuffed with Lamb and Spinach

Tender, juicy onions are filled with a tasty Middle Eastern stuffing.Use any kind of large onion—Spanish, red or regular cookingonions—3 1/2 to 4 inches (9 to 10 cm) in diameter (or use 8medium onions). Serve with couscous, cooked rice or bulgur.

5 large onions 51/2 lb lean ground lamb 250 g1/4 tsp each cinnamon, allspice and 1 mL

ground cumin2 cups packed chopped fresh spinach 500 mL1 egg 11 cup coarse fresh bread crumbs 250 mL

Salt and pepper1 cup hot broth (lamb* or beef ) 250 mL

1. Peel onions; cut slice off top, then off root end so they willstand. Cut cone shape into top of onion; remove cone. Usingmelon baller or teaspoon, hollow out onion to make 1/2-inch(1 cm) thick shell; chop removed onion to make 1 1/2 cups(375 mL).

2. Blanch shells in boiling water for 5 minutes. Remove anddrain upside down on rack.

3. In nonstick pan, cook lamb over medium heat, stirring tobreak up, for 3 minutes or until browned; pour off fat. Addchopped onion, cinnamon, allspice and cumin; cook until onionis tender.

4. Add spinach and cook until wilted. Remove from heat. Stirin egg, bread crumbs, and salt and pepper to taste. Spoon intoonion shells.

5. Place stuffed shells in baking pan. Pour hot broth into pan.Bake in 375°F (190°C) oven for 30 minutes. Cover with foiland bake for 10 minutes longer or until onion is tender. Makes5 servings.*See lamb broth recipe (page 70).

MAKE



GI VALUE: 71 (HIGH)





GOOD: Vitamin A, IronEXCELLENT: Folacin

Lamb with Spinach and FetaPork or beef can also be used in this tasty dish. Serve over basmatirice.

3/4 lb lean ground lamb 375 g1 onion, minced 12 tsp minced fresh garlic 10 mL1 stalk celery, chopped 11 pkg (300 g) chopped frozen spinach, 1

thawed and squeezed dry2 tsp dried oregano 10 mL

Salt and pepper1/2 cup crumbled feta cheese 125 mL1 tomato, diced 11/2 cup low-fat yogurt 125 mL

1. In large nonstick skillet, cook lamb, onion, garlic and celeryover medium-high heat for 5 minutes or until vegetables aretender. Pour off any liquid.

2. Add spinach, oregano, and salt and pepper to taste; cook for2 minutes or until heated through.

3. Remove from heat. Crumble in cheese.

4. Top with tomato, then drizzle with yogurt. Makes 4 servings.

MAKE

AHEAD: Through step 3, covered and refrigerated for up to four hours.Reheat in microwave or over mediumheat.

MEAT 139






GOOD: Calcium, IronEXCELLENT: Vitamin A,Folacin

Lamb and FetaPita PocketsCut pitas in half, thenslide knife into eachhalf to form pocket.Warm in 325°F(160°C) oven for 5 minutes. Line pitaswith lettuce; spoon inlamb mixture.

Moroccan Rabbit TagineA letter from the Ontario Commercial Rabbit Growers Associationtelling me of the nutritional benefits of rabbit meat made me wantto include a rabbit recipe. This one, unlike most traditional rabbitdishes, is low in added fat and spiked with North Africanseasonings. Serve with plain couscous (see page 189), rice or bulgur.

2 tsp vegetable oil 10 mL1 tbsp chopped fresh garlic 15 mL2 onions, sliced 22 tbsp chopped gingerroot 25 mL1 tsp each ground coriander, cumin 5 mL

and turmeric1/2 tsp cinnamon 2 mL1/4 tsp each salt and pepper 1 mL1 skinned rabbit (3 lb/1.5 kg), cut in pieces 13 cups chopped peeled sweet potato 750 mL2 cups chopped peeled carrots 500 mL2 cups chopped peeled parsnips 500 mL1 can (28 oz/796 mL) tomatoes 11 cup pitted prunes 250 mL1/4 cup each chopped fresh parsley 50 mL

and/or coriander

1. In large flameproof casserole, heat oil over medium-highheat; cook garlic, onions, ginger, ground coriander, cumin,turmeric, cinnamon, salt and pepper, stirring often, for3 minutes.

2. Add rabbit; cook for 5 minutes or until lightly browned.Add potato, carrots, parsnips and tomatoes; bring to boil.

3. Bake, covered, in 325°F (160°C) oven for 35 minutes.

4. Add prunes; bake for 5 minutes or until rabbit is tender,meat easily falls away from bone and vegetables are fork-tender.Stir in parsley and/or coriander. Makes 6 servings.

MAKE

AHEAD: Through step 3, covered andrefrigerated for up to one day or frozen forup to two weeks. Thaw completely. Reheatin 350°F (180°C) oven, uncovered, for 30 to40 minutes or until bubbly.







EXCELLENT: Vitamin A,Vitamin C, Folacin, Iron

MoroccanChicken Tagine Substitute 3 lb (1.5 kg)bone-in skinlesschicken pieces forrabbit.

Tagine A tagine is a NorthAfrican stew usuallyserved over couscous.I don’t know if theymake a rabbit tagine,but this one tasteswonderful.

Sesame Carrots

Snow Peas with Mushrooms

Sherried Green Beans with Sweet Red Peppers

Green Beans with Herbs and Pine Nuts

Spinach with Lemon and Nutmeg

Cauliflower with Fresh Dill

Ginger Stir-Fried Zucchini

Portobello Mushrooms with Sweet Peppers

Grilled Fall Vegetables

Barbecued Potato Packets

Rosemary Garlic Roasted Potatoes

Buttermilk Mashed Potatoes

Sweet Potato and Apple Purée

Vegetables

Sesame CarrotsThe crunch of sesame seeds really adds a delicious dimension tofamiliar carrots.

6 carrots (1 lb/500 g) 61 tbsp sesame seeds 15 mL2 tbsp orange juice 25 mL2 tsp grated gingerroot 10 mL2 tsp sesame oil 10 mL1 tsp sodium-reduced soy sauce 5 mL

Salt and pepper2 tbsp chopped fresh coriander (optional) 25 mL

1. Peel carrots; cut into sticks. (You should have about 4 cups/1 L.)

2. In small skillet, cook sesame seeds over medium heat for2 minutes or until golden, shaking pan occasionally.

3. Combine orange juice, ginger, sesame oil and soy sauce.

4. Steam carrots for about 8 minutes or until tender-crisp. (Ortoss carrots with 2 tbsp/25 mL water; cover and microwave atHigh for 5 minutes.)

5. Toss with sesame seeds and ginger mixture. Season with saltand pepper to taste. Sprinkle with coriander. Makes 4 servings.

MAKE









Sesame Broccoliand Carrots Prepare SesameCarrots recipe, add onebunch broccoli and use2 tbsp (25 mL) sesameseeds. Trim tough endsfrom broccoli. Peelstalks and slicediagonally. Separatehead into florets. Steambroccoli, then toss withcarrots and gingermixture. Makes 8servings.

Beta Carotene Carrots, raw or cooked,are an excellent source of beta carotene, anantioxidant vitamin.Health professionalsrecommend we eatmore dark green andorange vegetables, asthey are rich invitamins.

Snow Peas with MushroomsUse any kind or combination of mushrooms in this colourful, easyvegetable dish (pictured opposite page 58). If using dried wildmushrooms, soak in warm water to soften before cooking. A fewounces of dried wild mushrooms mixed with some fresh brownmushrooms is a nice combination.

1 lb snow peas 500 g1 tbsp olive oil 15 mL1/2 lb mushrooms, thickly sliced 250 g

Salt and pepper

1. Remove stem and string from snow peas.

2. In large nonstick skillet, heat oil over medium-high heat;cook mushrooms, stirring or shaking pan, for 8 to 10 minutes or until browned, tender and any liquid has evaporated.

3. Blanch snow peas in boiling water for 2 to 4 minutes or untiltender; drain well.

4. Toss peas with mushrooms. Season with salt and pepper totaste. Makes 8 servings.

MAKE

AHEAD: Through step 3 for up to fourhours. After blanching snow peas, cool inice water and drain thoroughly. Reheat inboiling water for 30 seconds. Reheatmushrooms in skillet over medium heatbefore step 4.

VEGETABLES 143





GOOD: VITAMIN C

Vitamins There is a lot ofattention now beingpaid to the role ofvitamins in protectingus against heart diseaseand certain cancers. Itis important to get ourvitamins from food andnot to rely onsupplements, as foodcontains fibre, energyand other importantnutrients not found insupplements. Darkgreen and orangevegetables and orangefruits are rich sourcesof vitamins and ofnatural plant chemicalscalled phytochemicals.

Sherried Green Beans withSweet Red Peppers

This colourful vegetable dish goes well with any meats, fish orpoultry. If fresh red peppers aren’t available, substitute 1/2 cup (125 mL) diced bottled red peppers.

1/2 cup cold water 125 mL1/4 cup dry sherry 50 mL2 tbsp sodium-reduced soy sauce 25 mL1 tbsp minced gingerroot 15 mL2 tsp cornstarch 10 mL1 tbsp sesame oil 15 mL1 1/2 lb green beans, ends and strings removed 750 kg1 cup diced sweet red pepper 250 mL

1. In saucepan, combine water, sherry, soy sauce, ginger andcornstarch; cook over medium-high heat, stirring constantly,until boiling and thickened. Remove from heat. Stir in sesameoil.

2. In separate saucepan of boiling water, cook beans for 6 to 8minutes or until tender-crisp; drain. Pour hot sauce over beans;mix gently. Transfer to serving dish; sprinkle red pepper on top.Makes 10 servings.

MAKE

AHEAD: Through step 1 for up to threehours; reheat over medium-high heat, stir-ring continuously, or microwave at Highfor one minute, until hot.






GOOD: Vitamin C

Microwave Methodfor Sauce In microwaveable dish,combine water, sherry,soy sauce, ginger andcornstarch; microwaveat High for 3 to 4minutes, stirring aftereach minute, untilboiling and thickened.Let cool slightly. Addsesame oil.

Green Beans with Herbs and Pine Nuts

Green beans are a tasty and colourful addition to most dinners.

2 tbsp pine nuts or sunflower seeds 25 mL1 1/2 lb green beans, trimmed 750 g1/4 cup chopped fresh dill or parsley 50 mL1 tbsp butter, melted 15 mL2 tsp lemon juice 10 mL

Salt and pepper

1. Toast nuts in 350°F (180°C) oven for 5 minutes or untilgolden.

2. In large saucepan of boiling water, cook beans for 5 minutesor until tender-crisp. Drain thoroughly.

3. Add dill and butter; toss gently. Add lemon juice, and saltand pepper to taste; toss again. Sprinkle with pine nuts. Makes10 servings.

MAKE

AHEAD: Through step 2; immediatelyplunge into cold water, then drain. Wrapin clean tea towel and refrigerate for up tosix hours. Reheat in boiling water for oneminute or until heated through; drain andcontinue with step 3.

VEGETABLES 145





Fresh Herbs Be generous with freshherbs: they liven upeverything from pastato salad dressings. Inthe winter, when it’scostly to have a varietyof fresh herbs on hand,splurge on one kindand use it over a fewdays, then buy anotherthe next shopping trip.If parsley is the onlyfresh herb available, useit and add other driedherbs to taste.

Spinach with Lemon and Nutmeg

Spinach adds a pretty colour to a plate and goes well with almost anyfish, meat or poultry. This quick-cooking method maximizes thespinach’s nutrients.

1 bunch or pkg (10 oz/284 g) spinach 12 tsp lemon juice 10 mL2 tsp butter 10 mLPinch nutmeg Pinch

Salt and pepper

1. Rinse spinach and shake off excess water.

2. In large saucepan, cover and cook spinach with just thewater clinging to leaves over medium heat for 2 minutes or justuntil wilted; drain well.

3. Stir in lemon juice, butter, nutmeg, and salt and pepper to taste. Makes 3 servings.

Cauliflower with Fresh DillFresh dill goes well with most vegetables and is very good withcauliflower. This dish is also good served cold and makes a wonderfuladdition to a summer salad plate.

1 medium head cauliflower 12 tbsp lemon juice 25 mL1 tbsp olive oil 15 mL1/3 cup packed chopped fresh dill 75 mL

Salt and pepperChopped sweet red pepper or tomato (optional)

1. Remove leaves and stem from cauliflower; cut cauliflowerinto florets. Cook in large pot of boiling water, covered, for10 minutes or until tender; drain. Transfer to serving dish.

2. Mix lemon juice with oil; pour over cauliflower and stir tomix. Sprinkle with dill, and salt and pepper to taste. Garnishwith red pepper (if using). Makes 6 servings.











GOOD: IronEXCELLENT: Vitamin A,Folacin

Ginger Stir-Fried ZucchiniAdd carrots, cauliflower, red onion or any seasonal vegetables to thiseasy stir-fry.

1 tsp vegetable oil 5 mL2 cups sliced zucchini 500 mLHalf small red onion, thinly sliced Half2 tsp chopped gingerroot 10 mL1 tbsp sodium-reduced soy sauce 15 mL2 tsp dark sesame oil 10 mL

Salt and pepper

1. In nonstick skillet, heat oil over medium-high heat; stir-fryzucchini, onion and ginger for 1 minute.

2. Add 1 tbsp (15 mL) water; cover and steam for 1 to 2 minutes or until tender-crisp, adding more water if necessary to prevent scorching.

3. Stir in soy sauce and oil. Season with salt and pepper to taste.Makes 4 servings.

VEGETABLES 147





Choose cookingmethods that preservenutrients. Steam ormicrowave vegetables,and use their nutrient-rich cooking liquid insoups or recipes callingfor stock or broth.

Portobello Mushrooms withSweet Peppers

Huge portobello mushrooms have much more flavour than regularmushrooms and are easy to cook. If unavailable, use large, old-fashioned brown mushrooms. (Pictured opposite page 122.)

1 lb portobello mushrooms 500 g2 tbsp butter or olive oil 25 mL2 cloves garlic, minced (optional) 21 each sweet red and yellow pepper, 1

cut in stripsSalt and pepper

1. Wash mushrooms quickly in a little water; pat dry. Cut into1/4-inch (5 mm) thick slices.

2. In large nonstick skillet, heat butter over high heat; cookgarlic, red and yellow peppers and mushrooms, shaking pan orstirring often, for 7 to 10 minutes or until vegetables are tenderand any liquid from mushrooms has nearly disappeared.

3. Sprinkle with salt and pepper to taste. Makes 6 servings.






EXCELLENT: Vitamin CGOOD: Vitamin A

GrilledPortobelloMushroomsThese are delicious onthe grill and, because of their size, easy tobarbecue. Cut into 1/4-inch (5 mm) thickslices; brush lightlywith olive oil and grillover medium heat for 4 to 6 minutes or untiltender, turning once.

PortobelloMushrooms These mushrooms aredark brown with 5- to10-inch (12 to 25 cm)wide caps withprominent gillsunderneath. Becausemushrooms are openand dirt is often in thegills, they need to bewashed by quicklyswishing through abowl of water. Whencooked, they turnmostly black.

OVEN-ROASTED VEGETABLES

Sunday night in the winter, I like to cook a chicken or roast. To goalong with it, I usually roast onions (halved), and parsnips, carrots,potatoes, sweet potatoes and leeks cut in 1/2-inch (1 cm) thick pieces.I place them in a shallow pan and toss with enough meat-pan juices tokeep them from sticking. Roast in 325°F (160°C) oven, or whatevertemperature meat requires, for 60 to 90 minutes.

While the meat rests at room temperature for 15 minutes beforecarving, raise the oven temperature to 450°F (230°C) if the vegetables arenot yet cooked, and cook until tender.

Grilled Fall VegetablesSteaming the eggplant first shortens the grilling time and keeps itmoist, which means you don’t need to brush it with oil. Serve thisside dish hot or at room temperature.

1 eggplant (about 12 oz/375 g) 12 zucchini (about 7 inches/18 cm each) 22 tbsp olive oil 25 mL3 sweet peppers (red, green and yellow) 32 tbsp balsamic vinegar 25 mL2 tbsp chopped fresh thyme 25 mL

(or 1/4 tsp/1 mL dried)1 tbsp water 15 mL

Salt and pepper

1. Cut eggplant into 1/2-inch (1 cm) thick slices. Place insteamer in single layer; steam for 4 minutes.

2. Cut zucchini diagonally into 1/4-inch (5 mm) thick slices;brush with 1 tsp (5 mL) of the oil.

3. Seed and cut peppers lengthwise into 8 pieces.

4. Grill vegetables in grill basket, in batches if necessary, overmedium heat for 4 to 6 minutes on each side or until tender butfirm. Transfer to serving bowl.

5. Whisk together remaining oil, vinegar, thyme, water, and saltand pepper to taste. Pour over hot vegetables and toss to coat.Makes 6 servings.

MAKE

AHEAD: Vegetables can be covered andrefrigerated for up to one day. Serve atroom temperature.

VEGETABLES 149





GOOD: Vitamin AEXCELLENT: Vitamin C

Grilled Peppers One of my favouritevegetables is grilled sweetred peppers. The problemis cooking them enoughto be tender withoutburning—the minute youforget to watch they burn.

My husband, Bob,does the barbecuing andhas tried a number ofways to grill peppers,from cooking over highheat and turning often, togrilling peppers cut inquarters about 10 minutesover medium-low heat,turning once. Then hemoves them off the directheat, where they continueto cook while hebarbecues the meat on theother side.

Total cooking timevaries, but is about 20 to30 minutes.

Barbecued Potato PacketsJust scrub tender new potatoes, leaving the skin on for texture andnutrients. Instead of dried herbs, you can use 1 tbsp (15 mL) of anyfresh herbs such as rosemary, basil, thyme, dill and/or oregano.

4 new potatoes, thinly sliced 41 onion, thinly sliced 11 clove garlic, minced 11 tbsp olive oil 15 mL1/4 tsp each dried thyme, rosemary, 1 mL

salt and pepper

1. Toss potatoes with onion, garlic, oil, thyme, rosemary, saltand pepper.

2. Divide among 4 pieces of greased heavy-duty foil; wrap wellto seal.

3. Grill over medium heat for 20 minutes or until tender.Makes 4 servings.

MAKE

AHEAD: Through step 2, refrigerated forup to four hours.

Rosemary Garlic Roasted Potatoes

Cook these the same time you are roasting any meat or poultry. Withthese potatoes, the oven temperature can vary depending on what elseis in the oven.

6 cups peeled potato wedges (about 2 lb/1 kg) 1.5 L1 tbsp olive oil 15 mL2 tsp chopped fresh garlic 10 mL2 tsp chopped fresh or dried rosemary 10 mL

Salt and pepper

1. In large, shallow baking dish, toss potatoes with oil, garlic,rosemary, and salt and pepper to taste.

2. Bake, uncovered, in 325°F (160°C) oven for 1 hour or untilfork-tender. Makes 6 servings.












Buttermilk Mashed PotatoesThese creamy potatoes are fabulous. I’m often asked for ways to useleftover buttermilk: this is one of the best ways I know how to use itup. Instead of mashing, a potato ricer or food mill also works well.I usually use Yukon Gold potatoes in this recipe.

10 medium potatoes (about 3 lb/1.5 kg), 10peeled and quartered

2 cups buttermilk 500 mL1 tbsp butter 15 mL1/4 cup chopped green onion 50 mLPinch nutmeg Pinch

Salt and pepper

1. In large saucepan, cover potatoes with cold water; bring toboil and cook for 20 minutes or until fork-tender. Drain; returnto low heat for 3 minutes to dry.

2. Mash potatoes to remove all lumps. Gradually beat in butter-milk and butter. Stir in green onion and nutmeg. Season withsalt and pepper to taste. Makes 12 servings.

MAKE

AHEAD: Through step 2; spoon into light-ly greased 8-cup (2 L) baking dish. Letcool, cover and refrigerate for up to threedays. Do not freeze. To serve: Let stand atroom temperature for 30 minutes beforereheating, covered, in 350°F (180°C) ovenfor 50 minutes.

VEGETABLES 151






Oven-BakedFriesCut 4 (unpeeled)potatoes into wedges or1/2 inch (1 cm) thickstrips; toss with 1 tbsp(15 mL) vegetable oil,1/2 tsp (2 mL) eachpaprika and chilipowder. Bake onbaking sheet in 475°F(240°C) oven for 25 to 30 minutes or until golden, turningoccasionally. Toss withsalt. Makes 4 servings.You can do this withpeeled turnip, parsnipsand sweet potatoes too.

NEW POTATOES WITH HERBS

Scrub 4 new potatoes; halve or quarter if large. Boil for 12 to14 minutes or until tender. Drain and toss with 2 tbsp (25 mL)chopped fresh parsley or dill, 2 tsp (10 mL) olive oil, and salt andpepper to taste. Makes 4 servings. PER SERVING: about 160 calories,3 g protein, 2 g fat, 32 g carbohydrate

Sweet Potato and Apple PuréeThis make-ahead dish goes well with roast chicken, turkey, ham orpork. Instead of apples, you can use 2 cups (500 mL) unsweetenedapplesauce.

3 lb sweet potatoes, peeled and cubed 1.5 kg(about 6 medium)

3 large tart apples, peeled and chopped 31/4 cup water 50 mL2 tbsp butter 25 mL

Nutmeg, salt and pepper2 tbsp toasted sunflower seeds (optional) 25 mL

1. In saucepan of boiling water, cook potatoes for 15 minutesor until tender when pierced with fork. Drain and return tosaucepan.

2. In small saucepan, combine apples with water; cover andsimmer for 5 to 6 minutes or until tender.

3. Using potato masher or in food processor, purée potatoesand apples until smooth. Stir in butter, and nutmeg, salt andpepper to taste.

4. Transfer to serving dish; sprinkle sunflower seeds on top (if using). Makes 12 servings.

MAKE

AHEAD: Through step 3; transfer to 8-cup(2 L) baking dish; cover and refrigeratefor up to three days, or freeze for up totwo weeks. Let stand at room temperaturefor one hour, or thaw in refrigerator for 24hours. Reheat, uncovered, in 350°F(180°C) oven for 30 minutes or untilheated through.


GI VALUE: 47 (LOW)





GOOD: Vitamin CEXCELLENT: Vitamin A

Sweet potatoes arepacked with betacarotene, which thebody converts tovitamin A. They arealso high in fibre andvitamin C. Try bakingthem in the oven ormicrowave as youwould regular potatoes.

To Toast SunflowerSeedsBake on baking sheet in 350°F (180°C) ovenfor 5 minutes or untilgolden.

Pasta with Chick-Peas, Tomatoes and Herbs

Pasta with Tomatoes, Cheese and Jalapeños

Spaghettini with Ham and Cheese

Macaroni and Cheese

Light Fettuccine Alfredo with Fresh Herbs

Linguine with Mushrooms and Green Peppers

Summer Shrimp and Tomato Pasta

Linguine with Scallops and Leeks

Pasta Provençal

Singapore Noodles with Pork

Jiffy Chinese Noodles

Make-Ahead Party Thai Noodles

Szechuan Beef with Noodles

Thai Noodles with Chicken and Broccoli

Singapore Noodle and Chicken Salad

Spicy Noodle Salad

Pasta Salad with Sun-Dried Tomatoes

Pasta and Ham Salad with Tomato BasilDressing

Seafood Pasta Salad

Pasta

Pasta with Chick-Peas,Tomatoes and Herbs

Keep the makings for this easy, inexpensive yet tasty dinner on yourshelf for when the refrigerator is bare and you need to have dinnerready in minutes.

2 cups penne pasta (or 8 oz/250 g corkscrew 500 mLor other pasta)

1 tbsp olive oil 15 mL2 large cloves garlic, minced 21 can (19 oz/540 mL) tomatoes 1

(undrained), chopped1 tsp each dried basil and oregano 5 mL1 can (19 oz/540 mL) chick-peas, 1

drained and rinsed1/4 cup chopped fresh basil or parsley 50 mL1/4 cup freshly grated Parmesan cheese 50 mL

1. In large pot of boiling water, cook pasta until tender butfirm, 7 to 10 minutes; drain and transfer to large bowl.

2. Meanwhile, in saucepan, heat oil over medium heat; cookgarlic for 30 seconds. Add tomatoes, dried basil, oregano andchick-peas; simmer for 5 minutes.

3. Add fresh basil; simmer for 5 minutes. Pour over hot pastaand toss to mix. Sprinkle cheese over each serving. Makes 4servings.

MAKE

AHEAD: Sauce, step 2, can be covered andrefrigerated for up to two days.

Baked Breaded Fish Fillets with Almonds, made with Cod (page 114)

Purple Vegetable Slaw (page 83)


GI VALUE: 48 (LOW)





GOOD: Vitamin C,Calcium, IronEXCELLENT: Folacin

Chick-PeasChick-peas are high infibre and iron. Theyalso contribute calciumand protein.

Pasta with Tomatoes, Cheeseand Jalapeños

Keep a jar of pickled jalapeños in your refrigerator to add zing to thiseasy pasta. Vary the amount or kind of hot pepper, depending uponyour tastes. Serve with toasted whole wheat buns and a green salad.

12 oz linguine or other pasta 375 g2 tbsp minced fresh garlic 25 mL1 cup coarsely chopped parsley 250 mL2 tbsp chopped pickled jalapeño peppers 25 mL2 tbsp olive oil 25 mL3 large tomatoes, chopped 31 cup freshly grated Parmesan or 250 mL

Romano cheese

1. In large pot of boiling water, cook linguine until tender yetfirm; drain.

2. Meanwhile, in food processor, chop garlic, parsley and pep-pers until fine.

3. In nonstick skillet, heat oil over high heat; cook garlic mix-ture and tomatoes for 1 minute or until hot. Toss with linguine.Add cheese and toss to mix. Makes 6 servings.

Potato, Bean and Tomato Stew with Basil (page 187)Whole Wheat Raisin Soda Bread (page 203)

PASTA 155

GI VALUE: 49 (LOW)





GOOD: Vitamin A,Calcium, IronEXCELLENT: Vitamin C,Folacin

Leftovers Any leftovers of thispasta dish can becovered andrefrigerated; to reheat,add a spoonful or two of water, cover andmicrowave until hot.

Canned Tomatoes Use 1 can(28 oz/796 mL)tomatoes, undrained(chopped), instead |of fresh. Cook garlicmixture in oil for 1 minute; add tomatoesand simmer, uncovered,for 5 minutes. Tosswith pasta and cheese.

Spaghettini with Ham and Cheese

Any shape or kind of pasta is fine in this recipe. Danbo cheese, low-fat mozzarella or light Cheddar-type cheese work well here. Insteadof zucchini, you can use a grated carrot, chopped green onions orfrozen peas.

1/2 lb spaghettini or rotini 250 g1 cup low-fat cottage cheese 250 mL1 cup shredded low-fat cheese 250 mL1/4 cup low-fat milk 50 mL1/4 tsp each salt and pepper 1 mLPinch nutmeg Pinch2 small zucchini, halved lengthwise 2

and thinly sliced or 1 cup (250 mL) frozen peas and corn

3/4 cup julienned ham (4 oz/125 g) 175 mL2 tbsp chopped fresh parsley 25 mL

1. In large pot of boiling water, cook pasta until tender yetfirm; drain and return to saucepan.

2. Meanwhile, in food processor or pressing through sieve,purée cottage cheese. Combine with shredded cheese, milk, salt,pepper and nutmeg; add to hot pasta.

3. Add zucchini and ham; cook over medium-low heat, stir-ring, for 1 minute or until heated through.

4. Sprinkle with parsley. Makes 4 servings.


GI VALUE: 47 (LOW)





GOOD: FolacinEXCELLENT: Calcium

For a fat-restricted diet,use 1/2 cup (125 mL)shredded Danbo cheese.The fat content will be5 g per serving.

Macaroni and CheeseThis creamy dish is made lower in fat by thickening the sauce withcornstarch instead of the traditional butter-flour mixture and usinglower-fat cheeses. I like to use Danbo cheese as it has good flavour,melts well and is about 13% butterfat. I make my bread crumbs in a food processor and use whole wheat bread. If using store-boughtcrumbs, reduce amount to 2 tbsp/25 mL (whole wheat or white).

2 cups macaroni 500 mL1 onion, coarsely chopped 12 cups low-fat milk 500 mL2 tbsp cornstarch 25 mL1 tsp dry Dijon mustard 5 mL1 cup shredded fat-reduced old 250 mL

Cheddar-style or Lappi cheese1 cup shredded Danbo or skim milk cheese 250 mL1 tsp Salt 5 mL1/2 tsp Pepper 2 mL1 tomato, thinly sliced 1

Topping1/2 cup fresh bread crumbs 125 mL2 tbsp freshly grated Parmesan cheese 25 mL1 tbsp olive oil or butter, melted 15 mL

1. In large pot of boiling water, cook macaroni for 5 minutes;add onion and cook for 5 minutes or until macaroni is tenderbut firm; drain.

2. In separate large saucepan, whisk together milk, cornstarchand mustard; cook, stirring, over medium heat until thickened.

3. Stir in Cheddar-style and Danbo cheeses until melted. Stirin macaroni; season with salt and pepper to taste. Transfer to13- × 9-inch (3 L) baking dish. Top evenly with tomato slices.

4. Topping: Combine bread crumbs, cheese and margarine;sprinkle over macaroni.

5. Bake, uncovered, in 350°F (180°C) oven for 20 minutes oruntil bubbly. Makes 5 servings (1 1/4 cups/300 mL each).

MAKE


PASTA 157

GI VALUE: 49 (LOW)





EXCELLENT: Calcium

Cooking Pasta Cook pasta in a largepot of boiling water,uncovered. If there isn’tenough water, the pastacould stick together.There is no need toadd oil to the water toprevent the pasta fromsticking.

I don’t add salt tothe cooking water.Rather, I taste the pastaafter the sauce has beenadded to see if it needssalt. Usually the saltfrom cheese or cannedtomatoes is enough.

Light Fettuccine Alfredo with Fresh Herbs

This is the easiest and fastest way to make a creamy pasta dish—it’salso delicious. Evaporated milk is creamier than 2% milk and workswell in this dish.

1/2 lb fettuccine 250 g1 tbsp olive oil 15 mL1 clove garlic, minced 11 cup 2% evaporated milk or 2% milk 250 mL1/2 cup freshly grated Parmesan cheese 125 mL1/4 cup chopped fresh parsley 50 mL1/4 cup packed chopped fresh basil 50 mL

(or 1 tsp/5 mL dried)Pinch Nutmeg Pinch

Salt and pepper to taste

1. In large pot of boiling water, cook fettuccine until tender butfirm; drain, saving 1/2 cup (125 mL) cooking liquid, and returnpasta to saucepan.

2. Meanwhile, in small nonstick skillet, heat oil over medium-high heat; cook garlic for 1 minute. (Alternatively, in micro-waveable dish, microwave garlic and oil on Medium for 30 seconds.)

3. Add garlic mixture and evaporated or 2% milk to drainedpasta. Cook, stirring, over medium heat for 3 to 5 minutes oruntil half of the milk is absorbed. Sprinkle with half of thecheese, all the parsley, basil, nutmeg, salt and pepper and toss to mix. Sprinkle with remaining cheese and toss. Serve immedi-ately. Makes 4 servings (1 1/2 cups/ 375 mL each).


GI VALUE: 45 (LOW)





EXCELLENT: Calcium

If prepared pasta dishessit for a few minutesbefore serving, thepasta will absorb thesauce or liquid. I alwayssave some hot pastacooking liquid to addjust before serving ifthe dish looks too dry.You can also stir moremilk into this recipe.

Traditional FettuccineAlfredo recipes usuallycall for butter andwhipping cream. Thisone has one-third ofthe fat yet is creamyand flavourful.

FettuccineAlfredo withSalmon Stir in 1 can (7.5 oz/213 g) salmon, drained,before seasoning withsalt and pepper.

Linguine with Mushrooms and Green Peppers

I like to use a combination of different mushrooms—brown,portobello or wild—in this pasta. If you use dried mushrooms, soakthem first in hot water and add the soaking liquid to the cookedpasta. Evaporated milk is thick like cream; you can also use whole or2% milk.

3/4 lb linguine or spaghettini 375 g1 tbsp olive oil 15 mL1 large onion, chopped 12 large cloves garlic, minced 21 lb mushrooms, sliced 500 g1 sweet red, green or yellow pepper, 1

thinly sliced1 cup 2%, regular or evaporated milk 250 mL1 cup coarsely chopped fresh parsley 250 mL1/2 cup freshly grated Parmesan cheese 125 mL

Salt and pepper

1. In large pot of boiling water, cook linguine until tender yetfirm; drain.

2. Meanwhile, in large nonstick skillet, heat oil over mediumheat; cook onion and garlic until softened. Add mushrooms;cook, stirring often, for 5 minutes or until tender. Add sweetpepper; cook for 2 minutes.

3. Stir in milk; bring to boil. Add hot pasta and stir until half of the liquid is absorbed, about 3 minutes. Sprinkle with cheese,parsley, salt and pepper to taste. Add extra milk or pasta cookingliquid if too dry. Makes 8 servings (1 1/2 cups/375 mL each).

PASTA 159

GI VALUE: 50 (LOW)





GOOD: IronEXCELLENT: Vitamin C,Folacin

Leftovers Any leftovers of thisdish can be coveredand refrigerated for upto two days. Reheat,covered, in microwave.

Summer Shrimp and Tomato Pasta

This is one my favourite meals during tomato season. It works finewith any kind or shape of pasta. (Pictured opposite page 186.)

1/2 lb spaghetti or other pasta 250 g1 tbsp olive oil 15 mL2 tbsp minced fresh garlic 25 mL3 large tomatoes, coarsely chopped 31 lb peeled large shrimp* 500 g1/3 cup each, chopped fresh basil and parsley 75 mL1/2 cup freshly grated Parmesan cheese 125 mL

Salt and pepper

1. In large pot of boiling water, cook pasta until tender butfirm; drain and return to pot.

2. Meanwhile, in nonstick skillet, heat oil over medium-highheat; cook garlic, stirring, for 1 minute.

3. Add tomatoes; cook, stirring, for 2 minutes. Add shrimp;cook until heated through and pink in colour, about 2 minutesfor cooked shrimp, 4 minutes if using raw shrimp.

4. Add to hot pasta along with basil, parsley, Parmesan, and salt and pepper to taste; toss to mix. Makes 4 servings (2 cups/500 mL each).*If using frozen shrimp, thaw completely and drain thoroughly before using.


GI VALUE: 50 (LOW)





GOOD: Vitamin C,CalciumEXCELLENT: Vitamin A,Iron, Folacin

Scallops orMussels andTomato PastaSubstitute raw scallopsor cooked mussels(open in shell or shellremoved) for theshrimp, and cook for 2 to 4 minutes or untilscallops are opaque.

If using scallopsinstead of shrimp,cholesterol will be42 mg per serving.

Linguine with Scallops and Leeks

For a really delicious dish, grate your own Parmesan cheese: it hasmuch more flavour than if you buy it grated and is easy to grate in a food processor or with a regular grater. Serve with baby carrots,a tossed salad and garlic bread.

1 tbsp olive oil or butter 15 mL2 cups chopped leeks (white and light 500 mL

green parts only)2 tbsp all-purpose flour 25 mL1 1/2 cups low-fat milk 375 mL1/2 cup dry white wine 125 mL1 lb scallops 500 g1/4 cup chopped Italian (flat leaf ) parsley 50 mL2 tbsp chopped fresh chives or green onions 25 mL8 oz linguine 250 g1/2 cup freshly grated Parmesan cheese 125 mL

1. In large nonstick skillet, heat oil over medium-low heat; cookleeks, covered, for 10 minutes or until tender. (If mixture sticksto pan, add 1 tbsp/15 mL water, or more.)

2. Sprinkle flour over leeks; cook, stirring, for 1 minute.Gradually add milk, stirring constantly; bring to simmer. Cook,stirring, for 2 to 3 minutes or until thickened. Gradually whiskin wine until smooth.

3. Add scallops to hot leek mixture; cook over low heat for 2 to3 minutes or until scallops are opaque. Stir in parsley and chives.

4. Meanwhile, in large pot of boiling water, cook linguine untiltender but firm; drain and return to saucepan.

5. Pour leek mixture into hot pasta; add Parmesan cheese andtoss gently. Makes 4 servings (2 cups/500 mL each).

MAKE


PASTA 161

GI VALUE: 49 (LOW)





GOOD: IronEXCELLENT: Calcium,Folacin

Pasta ProvençalUse medium-size pasta shells or penne. Zucchini, grilled eggplant,capers or black olives can also be added.

1/2 lb penne 250 g1 tbsp olive oil 15 mL1 large onion, chopped 11 sweet green or red pepper, chopped 12 tbsp minced fresh garlic 25 mL1/2 lb mushrooms, sliced 250 g1 can (28 oz/796 mL) tomatoes, chopped 11/4 tsp red pepper flakes 1 mL1 1/4 cups diced extra-firm tofu 300 mL1/3 cup packed chopped fresh parsley 75 mL1/3 cup packed chopped fresh basil 75 mL

(or 1 1/2 tsp/7 mL dried)1/4 cup freshly grated Parmesan cheese 50 mL

1. In pot of boiling water, cook pasta for 7 to 10 minutes oruntil tender but firm; drain.

2. Meanwhile, in large nonstick saucepan, heat oil over mediumheat; cook onion, green pepper, garlic and mushrooms for 5 to 8 minutes or until tender. Add tomatoes and red pepper flakes;boil for 6 minutes or until thickened slightly.

3. Add tofu, parsley and basil. Toss with pasta; sprinkle withParmesan. Makes 4 servings.

MAKE

AHEAD: Sauce, step 2, covered and refrig-erated for up to one day.


GI VALUE: 53 (LOW)





GOOD: Vitamin AEXCELLENT: Vitamin C,Folacin, Calcium, Iron

Herbs and Spices I go easy on theamounts of spices,herbs and seasonings inthese recipes, assumingthat anyone who likesspicier tastes will addmore. It’s much easierto add spice than totake it away!

Singapore Noodles with PorkPrepare these spicy noodles in a variety of ways: use chicken or beef instead of pork; for a side dish, omit pork; for vegetarians,substitute diced firm tofu for the pork; for special occasions, add largeshrimp. Instead of red pepper, use two large carrots, cut in thin strips.

1/4 cup rice wine vinegar or lemon juice 50 mL1/4 cup sodium-reduced soy sauce 50 mL2 tbsp packed brown sugar 25 mL1/2 tsp chili paste or hot pepper sauce* 2 mL1/2 lb medium rice vermicelli noodles or 250 g

very thin regular noodles1 tbsp vegetable oil 15 mL1 tbsp curry powder or curry paste 15 mL2 tbsp minced fresh garlic 25 mL2 tbsp minced gingerroot 25 mL1 sweet red pepper, thinly sliced 11/2 lb lean pork, cut in thin strips 250 g4 cups bean sprouts 1 L1 1/2 cups frozen peas, thawed 375 mL1/2 cup diagonally sliced green onions 125 mL1/4 cup chopped fresh coriander 50 mL

1. Combine vinegar, soy sauce, sugar and chili paste; set aside.

2. Cook noodles according to package directions; drain.

3. Meanwhile, in large nonstick skillet, heat oil over medium-high heat; stir in curry powder, garlic and gingerroot for 10 sec-onds. Add red pepper; stir-fry for 1 minute.

4. Add pork; stir-fry for 3 minutes or until no longer pink.

5. Add noodles, bean sprouts, peas and soy sauce mixture; cook,stirring, for 2 minutes or until heated through. Transfer to plat-ter; sprinkle with onions and coriander. Makes 4 servings.*See Information on Ingredients, page 31.

PASTA 163

GI VALUE: 53 (LOW)





GOOD: Vitamin AEXCELLENT: Vitamin C,Folacin, Iron

Mild or Hot? These SingaporeNoodles are quite mild.Add more chili paste orhot pepper sauce totaste to spice them up,if you like.

Jiffy Chinese NoodlesMy kids love these noodles. In fact, they heat any leftovers in themicrowave to eat after school. I try to keep a package of steamedChinese or chow mein noodles (not canned) in my refrigerator so thatI can make this in 10 minutes. I often add whatever vegetablesI have on hand. Sometimes I add strips of cooked chicken, pork, beefor shrimp.

1 pkg (350 g) steamed Chinese noodles 1or thin fresh pasta

1/2–1 cup Asian Sauce (page 101)* 125–250 mL2 cups bean sprouts 500 mL2 carrots, grated 21/2 cup diagonally sliced green onions 125 mL1/4 cup packed chopped fresh coriander 50 mL

or parsley

1. In saucepan of boiling water, cook noodles for 2 to 3minutes or until tender but firm; drain and return to pan orserving bowl.

2. Add sauce, bean sprouts, carrots, green onions and coriander;toss to mix well. Makes 8 servings.*Amount of sauce can vary depending on type of noodles used. Add 1/2 cup (125 mL) to startand add more to taste.

MAKE

AHEAD: Through step 2, covered andrefrigerated for up to two days; microwaveto reheat.


GI VALUE: 54 (LOW)






Sweet or Tart? Depending on yourtaste and on the kindof pasta you use, youmight want to addmore rice vinegar andhot chili paste to theAsian Sauce or to thepasta-vegetablemixture.

Make-Ahead Party Thai Noodles

These are particularly suitable for a buffet or when entertaining,as they can be made in advance and reheated. (Pictured opposite page 123.)

1/2 lb spaghetti 250 gHalf each sweet red and yellow pepper, Half

cut in thin strips1/2 cup chopped fresh coriander 125 mL1/3 cup chopped green onion 75 mL4 cups bean sprouts 1 L

Sauce1/4 cup rice vinegar or cider vinegar 50 mL1/4 cup hoisin sauce 50 mL2 tbsp hot water 25 mL1 tbsp sesame oil 15 mL1 tbsp sodium-reduced soy sauce 15 mL1 tbsp minced gingerroot 15 mL1 1/2 tsp packed brown sugar 7 mL1 1/2 tsp minced fresh garlic 7 mL1/2 tsp dry mustard 2 mL1/2 tsp chili paste or hot pepper sauce 2 mL

1. In large pot of boiling water, cook pasta until tender but firm;drain. Transfer to 12-cup (3 L) baking dish.

2. Sauce: Combine vinegar, hoisin sauce, water, sesame oil, soysauce, gingerroot, sugar, garlic, mustard and chili paste. Set one-third of the sauce aside; stir remaining sauce into noodles.

3. Stir in red and yellow peppers, coriander, onion and beansprouts.

4. Add remaining sauce; bake, covered, in 350°F (180°C) ovenfor 20 to 30 minutes or until hot. Makes 8 servings.

MAKE

AHEAD: Through step 3, covered and refrigerated for up to 24 hours. Toreheat, let stand at room temperature forone hour; bake as in step 4 for 30 to 40minutes.

PASTA 165

GI VALUE: 51 (LOW)






This is the recipe I’veserved most often thispast year whenentertaining. I’ve alsotaken it to a pot luck.I’ve served it with theHoney Garlic RoastPork (page 135) at adinner for eight,another time with the Lemon GrassMarinated Leg ofLamb (page 137).

For a buffet dinner,I have served it withthe Chutney-GlazedHam (page 136) andthe Sesame Carrots(page 142).

Szechuan Beef with NoodlesVacuum-packed chow mein or Cantonese-style steamed noodles arefast and easy to prepare. They are the ones I like to use in this recipe.If unavailable, use vermicelli or other thin noodles. Don’t use thecanned chow mein noodles because they are fried and high in fat.

1 tbsp vegetable oil 15 mL2 onions, sliced 24 cloves garlic, minced 42 tbsp minced gingerroot 25 mL3/4 lb lean beef, thinly sliced 375 g3 tomatoes, cut in chunks 32 sweet green peppers, cut in strips 21/4 cup oyster sauce* 50 mL2 tbsp sodium-reduced soy sauce 25 mL1 1/2 tsp hot chili paste 7 mL4 cups bean sprouts 1 L8 oz fresh chow mein noodles** or vermicelli 250 g2 tbsp chopped peanuts 25 mL6 green onions, diagonally sliced 6

1. In wok or large deep nonstick skillet, heat oil over high heat;stir-fry onions for 2 minutes. Add garlic, ginger and beef; stir-fry for 2 minutes or until beef is browned.

2. Add tomatoes, green peppers, oyster sauce, soy sauce andchili paste; stir-fry for 2 minutes. Stir in bean sprouts.

3. Meanwhile, in large pot of boiling water, cook chow meinnoodles for 2 minutes or until heated through; drain. (If usingvermicelli, cook for 6 to 8 minutes or until tender but firm;drain.)

4. Toss with beef mixture. Sprinkle with peanuts and greenonions. Makes 4 servings.*See Information on Ingredients, page 31.

**Often available in the fresh vegetable section of the supermarket.








Thai Noodles with Chicken and Broccoli

Serve this dish as a main course, or omit the chicken and serve withfish, poultry or any grilled meats.

1/2 lb spaghettini or thin noodles 250 g4 cups broccoli florets (1 bunch) 1 L2 carrots, cut in julienne strips 21 tbsp vegetable oil 15 mL1 tbsp minced gingerroot 15 mL3 cloves garlic, minced 33/4 lb boneless skinless chicken breasts, 375 g

cut in thin strips1/4 cup chopped fresh coriander 50 mL

Sauce1/2 cup chicken stock 125 mL3 tbsp cider vinegar or rice wine vinegar 50 mL3 tbsp sodium-reduced soy sauce 50 mL3 tbsp peanut butter 50 mL1 tbsp granulated sugar 15 mL1 tbsp sesame oil 15 mL1 1/2 tsp chili paste or hot pepper sauce 7 mL

1. Sauce: Whisk together stock, vinegar, soy sauce, peanutbutter, sugar, sesame oil and chili paste. Set aside.

2. In large pot of boiling water, cook noodles for 5 minutes.Add broccoli and carrots; cook for 2 to 3 minutes or until noo-dles are tender yet firm. Drain and set aside.

3. In large nonstick skillet, heat oil over high heat; stir-fry gin-ger and garlic for 30 seconds. Add chicken; stir-fry for 3 to 5minutes or until no longer pink inside.

4. Stir sauce; add to skillet and bring to boil. Remove fromheat; toss with noodles and vegetables. Sprinkle with coriander.Serve in large bowls. Makes 4 servings.

MAKE

AHEAD: Through step 1 for up to fourhours.

PASTA 167

GI VALUE: 51 (LOW)





GOOD: IronEXCELLENT: Vitamin A,Vitamin C, Folacin

Singapore Noodle and Chicken Salad

Here’s a delicious way to use up leftover barbecued chicken, roastchicken or turkey. Blanched asparagus and/or green beans are niceadditions to the salad.

1/4 lb thin noodles (capellini, spaghettini 125 gor rice vermicelli)

1/4 cup unsalted peanuts 50 mL2 cloves garlic 22 tsp chopped gingerroot 10 mL1 tsp granulated sugar 5 mL1/4 cup water 50 mL1 tbsp sesame oil 15 mL1 tbsp sodium-reduced soy sauce 15 mL1 tbsp lime juice 15 mL1/2 tsp hot chili paste or red pepper flakes 2 mL2 green onions, chopped 21 cup thin strips cooked chicken 250 mL1 cup blanched julienned carrots 250 mL1/4 cup packed chopped fresh coriander 50 mL

1. In large pot of boiling water, cook noodles until tender butfirm. Drain and rinse under cold water; drain well.

2. In food processor, coarsely chop peanuts; set 2 tbsp (25 mL)aside. To food processor, add garlic, ginger and sugar; processfor 30 seconds. Add water, sesame oil, soy sauce, lime juice andchili paste; process to mix.

3. Toss sauce with noodles. Add green onions, chicken and car-rots; toss to mix.

4. Arrange on serving platter; sprinkle with coriander andreserved peanuts. Makes 6 servings.

MAKE



GI VALUE: 51 (LOW)






Spicy Noodle SaladThis is a wonderful salad for a luncheon, buffet or summer supper.Use any thin noodle or medium rice noodles. For a main course, addshrimp, sliced grilled chicken or a can of salmon. Thinly sliced cabbageis a good addition.

1/2 lb thin noodles (capellini, spaghettini or 250 grice vermicelli)

1 cup grated carrot 250 mL1 cup frozen peas, thawed 250 mL1 sweet red pepper, cut in thin strips 12 cups bean sprouts 500 m1/4 cup chopped fresh coriander or parsley 50 mL

Dressing1/4 cup rice vinegar or lemon juice 50 mL1/4 cup water 50 mL2 tbsp sodium-reduced soy sauce 25 mL2 tbsp minced gingerroot 25 mL1 tbsp sesame oil 15 m1 clove garlic, minced 11 tsp granulated sugar 5 mL1/2 tsp hot pepper sauce 2 mL

1. In large pot of boiling water, cook noodles until tender butfirm; drain. Rinse thoroughly under cold water; drain.

2. Dressing: In salad bowl, combine vinegar, water, soy sauce,ginger, oil, garlic, sugar and hot pepper sauce.

3. Add noodles and toss. Add carrot, peas, red pepper, beansprouts and coriander; toss. Makes 8 servings.

MAKE

AHEAD: Salad can be covered and refriger-ated for up to two hours; remove fromrefrigerator 20 minutes before serving.

PASTA 169

GI VALUE: 52 (LOW)





GOOD: FolacinEXCELLENT: Vitamin A,Vitamin C

Sodium-Reduced SoySauceTo make your ownsodium-reduced soysauce, mix 1 tbsp(15 mL) regular soysauce with 1 tbsp(15 mL) water.

Easy BarbecueSupper• Herb and

ButtermilkBarbecued Chicken(page 95)

• Spicy Noodle Salad • Sliced Tomato

Platter • Focaccia or French

baguette• Blueberries with

Vanilla Cream(page 238)

Pasta Salad with Sun-Dried Tomatoes

This is one of my favourite pasta salads. Sun-dried tomatoes addflavour, colour and a chewy texture to this salad. Use the dry-packedtomatoes because they are lower in fat than the ones packed in oil.For variety, add artichoke hearts, celery, carrots, cauliflower, cookedchicken or ham.

1/2 lb penne, fusilli or macaroni 250 g(about 2 cups/500 mL)

1 cup dry-packed sun-dried tomatoes 250 mL1 cup chopped green onions 250 mL1/2 cup chopped fresh parsley 125 mL2 tbsp freshly grated Parmesan cheese 25 mL

(optional)

Vinaigrette1/4 cup balsamic or cider vinegar 50 mL1/4 cup orange juice 50 mL1/4 cup olive oil 50 mL1 clove garlic, minced 12 tsp Dijon mustard 10 mL1 tsp each dried basil and oregano 5 mL

Salt and pepper

1. In large pot of boiling water, cook pasta until tender butfirm; drain and rinse under cold water. Drain thoroughly.

2. Pour hot water over tomatoes and let stand for 1 minute;drain, then coarsely chop. In large bowl, combine pasta, toma-toes, onions, parsley, and cheese (if using).

3. Vinaigrette: Combine vinegar, orange juice, oil, garlic, mus-tard, basil and oregano; mix well. Pour over salad and toss tomix. Season with salt and pepper to taste. Makes 8 servings.

MAKE

AHEAD: Salad can be covered and refrig-erated for up to two days.


GI VALUE: 52 (LOW)





Easy Summer Lunch• Pasta Salad with

Sun-DriedTomatoes

• Whole Wheat Rolls • Sliced Cucumbers • Sliced Turkey

Platter • Melon with Berries

Pasta and Ham Salad withTomato Basil Dressing

Instead of ham, you can add any leftover barbecued meats or chicken,or for a vegetarian meal, omit ham and add feta cheese.

2 1/2 cups penne or other short pasta 625 mL(1/2 lb/250 g)

1/4 lb ham, cubed 125 g10 black olives, pitted and sliced 101/3 cup packed chopped fresh basil or parsley 75 mL1 cup Tomato Basil Dressing (page 86) 250 mL

1. In large pot of boiling water, cook penne until tender butfirm, 7 to 9 minutes; drain and cool under cold water. Drain.

2. In salad bowl, toss pasta, ham, olives and basil with dressing.Makes 8 servings.

MAKE

AHEAD: Salad can be covered and refriger-ated for up to 24 hours.

PASTA 171

GI VALUE: 48 (LOW)





For a sodium-reduceddiet, omit ham andolives.

Summer SundayLunch • Pasta and Ham

Salad • Garlic Bread • Roasted Sweet

Peppers (page 182)drizzled withbalsamic vinegar

• Berries with OrangeCream (page 237)

• Apricot AlmondCake (page 211)

Seafood Pasta SaladServe this at a special luncheon, at a buffet or for a summer supper.Use any short corkscrew or tubular pasta. If fresh crab is available,I would use it instead of frozen.

2 cups penne or short pasta 500 mL1/2 lb sea scallops (not bay scallops) 250 g1/4 lb snow peas, trimmed and strings removed 125 g1/2 lb cooked medium or small shrimp 250 g1/4 lb frozen cooked or imitation crabmeat, 125 g

thawed, drained and broken into chunksHalf sweet red pepper, diced Half1/3 cup chopped purple or green onion 75 mL1 cup Yogurt Herb Dressing (page 87) 250 mL

Salt and pepper

1. In large pot of boiling water, cook penne until tender butfirm, 7 to 10 minutes. Drain and rinse under cold water; drain.

2. In pot of boiling water, cook scallops for about 3 minutes oruntil opaque in centre; drain.

3. In pot of boiling water, cook snow peas for 1 minute; drain.Rinse under cold water; drain. Slice in half diagonally.

4. In salad bowl, combine penne, scallops, snow peas, shrimp,crabmeat, red pepper, onion and dressing; toss gently. Add saltand pepper to taste. Makes 8 servings.

MAKE

AHEAD: Through step 4 except for addingsnow peas; cover and refrigerate for up toone day. Wrap cooked snow peas in papertowels and refrigerate; add to salad up toone hour before serving (otherwise theywill turn yellow).


GI VALUE: 48 (LOW)






To Cook Shrimp Shrimp are moreflavourful when cookedin their shell, ratherthan peeled anddeveined first. Cook in large pot of boilingwater for 1 to 2minutes or until shrimpturn pink; drain andcool under cold water.Remove shell and smalldark vein runningdown back of shrimp.

Spinach Rice Casserole

Green Vegetable Risotto

Indian Rice with Lentils and Mushrooms

Spanish Rice with Coriander

Chinese Vegetable Fried Rice

Wild Rice Pilaf

Rice with Black Beans and Ginger

Lemon Parsley Rice Pilaf

Roasted Peppers, Red Onion and Bulgur

Rice Pilaf with Shrimp and Snow Peas

Quinoa-Stuffed Peppers

Barley and Corn Casserole

Bean and Sausage Casserole

Potato, Bean and Tomato Stew with Basil

Winter Vegetable Curry with Couscous

Quick and Easy Spiced Couscous

Crustless Vegetable Quiche

Marinated Baked Tofu

Vegetable Tofu Stir-Fry

Tomato, Eggplant and Zucchini Gratin

Apricot-Raisin Muesli

Grains, Legumes andMeatless Main Dishes

Spinach Rice CasseroleAvoid the pitfall of high-fat vegetarian dishes by using a flavourfullower-fat cheese. Serve with Tomato, Eggplant and Zucchini Gratin(page 193) and toasted whole wheat bread.

1 cup long grain brown or white rice 250 mL1 tbsp olive oil 15 mL1 medium onion, chopped 11 clove garlic, minced 11 lb spinach leaves 500 g3 eggs, beaten 31 1/2 cups shredded Danbo or light-style 375 mL

Swiss cheese1/2 cup low-fat milk 125 mL1/3 cup chopped fresh parsley 75 mL3/4 tsp salt 4 mL1/2 tsp each dried basil and thyme 2 mLPinch each cayenne and pepper Pinch1/4 cup toasted slivered almonds 50 mL2 tbsp freshly grated Parmesan cheese 25 mL

1. In pot of boiling water, cook rice 20 minutes for white, 40minutes for brown; drain and rinse under cold water. Transfer tolarge bowl.

2. Meanwhile, in skillet, heat oil over medium heat; cook onionand garlic until tender. In saucepan, cook spinach in smallamount of water just until wilted; drain, squeeze dry and chop.

3. To rice, stir in onion mixture, spinach, eggs, Danbo, milk,parsley, salt, basil, thyme, cayenne and pepper. Transfer togreased 11- x 7-inch (2 L) glass baking dish. Sprinkle withalmonds and Parmesan cheese.

4. Bake, covered, in 350°F (180°C) oven for 25 minutes.Uncover and bake for another 10 minutes or until golden.Makes 6 servings.

MAKE

AHEAD: Through step 3, covered and setaside for up to two hours.







EXCELLENT: Vitamin A,Folacin, Calcium, Iron

Danbo Light is aDanish cheese withgood flavour andtexture that has an 8%butterfat content,making it one of thelower-fat cheeses. Useit in sandwiches andcooking.

When yousubstitute 1 cup (250 mL) of shredded8% b.f. cheese for 1 cup(250 mL) of 17% b.f.cheese in a recipeserving four, eachperson’s fat intake isreduced by 3 g.

Fresh HerbsInstead of dried basiland thyme in thisrecipe, you can use2 tbsp (25 mL)chopped fresh basil and1 tbsp (15 mL)chopped fresh thyme.

Green Vegetable RisottoShannon Graham, who has worked with me on all my books, cameup with this delicious rice dish, which has less fat than a traditionalrisotto. Serve as a vegetarian main dish or as a side dish withchicken, a green salad and whole grain bread.

2 tbsp butter or olive oil 25 mL1/2 cup sliced green onions 125 mL1 cup Arborio or Italian short grain 250 mL

white rice 4 cups simmering chicken stock 1 L1 cup sliced green beans 250 mL12 snow peas 121 cup coarsely chopped zucchini 250 mL1/4 cup chopped fresh parsley 50 mL1/4 cup freshly grated Parmesan cheese 50 mL

Pepper and salt

1. In large nonstick skillet, melt half of the butter over mediumheat; cook green onions until softened, about 3 minutes.

2. Add rice and stir to coat.

3. Add about half of the chicken stock, 1/4 cup (50 mL) at atime, cooking and stirring until each addition is absorbed beforeadding next, about 8 minutes in total.

4. Stir in green beans; cook for 2 minutes. Stir in snow peas andzucchini.

5. Stir in remaining stock, 1/4 cup (50 mL) at a time, cookingand stirring until each addition is absorbed before adding next,10 to 15 minutes in total or until rice is creamy and firm.

6. Stir in parsley, Parmesan, remaining butter, and pepper andsalt to taste. Serve immediately. Makes 4 main-course servings,8 side dish servings.

MAKE

AHEAD: Risotto should always be eaten assoon as it’s cooked, but leftovers are deli-cious reheated the next day.

GRAINS, LEGUMES AND MEATLESS MAIN DISHES 175


PER SERVING AS A SIDE

DISH:162 calories6 g protein5 g total fat




Arborio Arborio is an Italianrice mainly used inrisotto.

About Risotto Risotto is an Italianrice dish made byadding hot liquid torice in small amounts,then stirring until allliquid has beenabsorbed before addingmore liquid. The rice iscreamy on the outsideand al dente or firm onthe inside. It takesabout 25 minutes tomake.

Some cooksrecommend using aparboiled long grainrice if arborio isn’tavailable.

Indian Rice with Lentils and Mushrooms

Easy to make, this caramelized onion-topped rice dish is delicious.

1 tbsp butter 15 mL2 1/2 cups sliced onions 625 mL3 cups vegetable or chicken stock 750 mL2 cups mushrooms, quartered 500 mL1 cup whole grain or basmati rice 250 mL1/2 cup green lentils 125 mL1 tbsp minced gingerroot 15 mL1 tsp curry powder or Indian curry paste 5 mL1/4 tsp cinnamon 1 mL2 cloves garlic, minced 21/2 cup chopped fresh parsley 125 mL

Salt and pepper

1. In heavy nonstick skillet, melt butter over low heat; cookonions, stirring occasionally, for 25 minutes or until very tenderand lightly browned.

2. Meanwhile, in saucepan, combine stock, mushrooms, rice,lentils, gingerroot, curry powder, cinnamon and garlic; bring toboil. Reduce heat, cover and simmer for 25 minutes or until riceand lentils are tender and most of the liquid is absorbed.

3. Stir in parsley, and salt and pepper to taste. Top each servingwith some fried onions. Makes 4 main-course servings, 8 sidedish servings.

MAKE

AHEAD: Best when just made but can becovered and refrigerated for up to one day.


GI VALUE: 54 (LOW)

PER SERVING (SIDE DISH):180 calories8 g protein3 g total fat





Whole Grain RiceWhole grain rice cooksfaster than regularbrown rice and hasmore fibre than white.Combined with fibreand iron-rich lentils,rice makes a completesource of protein.

BasmatiBasmati is an aromaticrice, mainly importedfrom India or Pakistan.Rinse in cold waterbefore using. Any longgrain rice (white orbrown) can be used inthis recipe.

Spanish Rice with CorianderFresh coriander gives this traditional recipe an updated flavour.If it’s unavailable, add 2 tsp (10 mL) ground cumin or curry powderalong with the tomatoes.

3 cups water or vegetable stock 750 mL1 1/2 cups long grain rice 375 mL2 tsp olive oil 10 mL1 medium onion, chopped 12 cloves garlic, minced 23 medium tomatoes, chopped 31 sweet green pepper, chopped 11/4 tsp red pepper flakes 1 mL1 cup frozen green peas 250 mL1/4 cup each chopped fresh coriander and parsley 50 mL

Salt and pepper

1. In large saucepan, bring water to boil; add rice. Reduce heat,cover and simmer for 20 minutes or until rice is tender and liquid absorbed.

2. In large nonstick skillet, heat oil over medium heat; cookonion for 3 minutes or until tender.

3. Add garlic, tomatoes, green pepper and red pepper flakes;cook, stirring occasionally, for 5 minutes.

4. Stir in cooked rice, peas, coriander, parsley, and salt and pepper to taste; cook, stirring, for 1 minute. Makes 6 servings.

MAKE

AHEAD: Spanish Rice can be covered andrefrigerated for up to one day or frozen forup to one month.


GI VALUE: 50 (LOW)






Variation For colour and variety,use half a sweet greenpepper and half ayellow pepper in thisSpanish rice.

Canned Tomatoes Drained cannedtomatoes, chopped (1 to 1 1/2 cups/250 to375 mL) can also beused in this recipeinstead of the fresh.

Chinese Vegetable Fried RiceThis is such a great way to use up leftover rice that I try to haveleftovers. Oyster sauce adds extra flavour; sesame oil and soy saucecould be added instead. For a vegetarian dish, omit ham. Add tofu if desired.

1 tbsp vegetable oil 15 mL2 cups diced zucchini 500 mL1 cup sliced celery 250 mL4 cups cold cooked rice* 1 L1/4 lb diced cooked ham 125 g1 sweet red pepper, diced 12 eggs, lightly beaten 21 1/2 cups bean sprouts (4 oz/125 g) 375 mL1/3 cup oyster sauce or soy sauce 75 mL1/2 cup chopped green onions 125 mL

1. In large nonstick skillet, heat oil over high heat; stir-fryzucchini and celery for 2 minutes.

2. Add rice; stir-fry for 1 minute.

3. Add ham and red pepper; stir-fry for 1 minute.

4. Make a well in centre; stir in eggs for 30 seconds.

5. Add bean sprouts; stir-fry for 1 minute or until eggs are set.Stir in oyster sauce. Sprinkle with green onions. Makes 4 servings.*About 1 1/3 cups (325 mL) uncooked parboiled long grain rice yields 4 cups (1 L) cooked.

MAKE

AHEAD: Fried rice can be covered and setaside for up to one hour.


GI VALUE: 50 (LOW)






To reduce sodium,omit ham (which adds393 mg sodium perserving) and oystersauce (which adds 643 mg sodium perserving).

What’s in a Serving? Canada’s Food Guide toHealthy Eatingrecommends we have5 to 12 servings ofgrain products and 5 to 10 servings of fruitsand vegetables per day.One cup (250 mL) ofcooked rice equals twoservings of grain in theFood Guide.

One of my servingsof Chinese VegetableFried Rice is what Ithink an adult wouldeat for a main course,and would equal twoservings of grains, threeservings of vegetablesand one serving ofmeat under the FoodGuide.

Wild Rice PilafA combination of wild, brown and white rice looks attractive. Smokybacon adds extra flavour to this entertaining dish. If you don’t havebrown rice, use half wild and half white.

2 slices bacon, diced 21 onion, diced 11/2 cup wild rice 125 mL3 cups water or chicken stock 750 mL1/2 cup brown rice 125 mL1/2 cup long grain white rice 125 mL1/4 cup chopped fresh parsley 50 mL2 tbsp chopped fresh basil 25 mL

Salt and pepper

1. In saucepan, cook bacon over medium heat for 3 minutes;add onion and cook, stirring, until tender, about 5 minutes.

2. Rinse wild rice under cold running water; drain. Add waterto bacon and onion in saucepan; stir in wild rice and bring toboil. Add brown rice; cover and simmer for 15 minutes.

3. Add white rice; cover and simmer for 25 minutes or untiltender.

4. Stir in parsley, basil, and salt and pepper to taste. Makes 8servings.

MAKE

AHEAD: Through step 3, but reduce cook-ing time from 25 minutes to 10 minutes;remove from heat and let cool. Refrigeratefor up to one day. Reheat in 325°F (160°C)oven, covered, for 25 to 30 minutes oruntil hot.







Wild Rice Pilafwith Lemon andRaisins Omit fresh basil. Add1/2 cup (125 mL)raisins and 1 tsp (5mL) grated lemon rind;stir in with parsley.

Rice with Black Beans and Ginger

This absolutely delicious recipe is a favourite of my husband’s. UseChinese fermented black beans (not the black turtle beans). Servewith fish, chicken or meats.

1 tbsp vegetable oil 15 mL1 tbsp minced fresh garlic 15 mL1 tbsp chopped onion or shallots 15 mL1 tbsp minced gingerroot 15 mL1 cup long grain rice 250 mL2 cups boiling water 500 mL1/4 cup fermented black beans 50 mL1 green onion, chopped 1

1. In heavy or nonstick saucepan, heat oil over medium heat;cook garlic, onion and ginger for 1 minute, stirring.

2. Add rice and water; simmer, covered, for 20 minutes or untilrice is tender. Rinse black beans under cold water; stir into ricealong with green onion. Makes 4 servings.

MAKE

AHEAD: Rice can be covered and refriger-ated for up to two days.







Lemon Parsley Rice PilafThis is a favourite dish of mine. Grated lemon rind adds a deliciousflavour to this rice. Serve with fish, chicken or meat. (Picturedopposite page 91.)

1 tsp vegetable oil 5 mL1 cup chopped onion 250 mL1 1/2 cups long grain white or brown rice 375 mL3 cups chicken or vegetable stock 750 mL

Grated rind of 1 lemon1 tbsp lemon juice 15 mL1/2 cup coarsely chopped fresh parsley 125 mL

Pepper

1. In heavy saucepan, heat oil over medium heat; cook onion for5 minutes or until softened.

2. Stir in rice, then stock; bring to boil. Reduce heat, cover andsimmer for 20 minutes for white, 40 minutes for brown, or untilrice is tender.

3. Stir in lemon rind and juice, parsley, and pepper to taste.Makes 8 servings.

MAKE

AHEAD: Pilaf can be covered and refriger-ated for up to three days; reheat gently.







For the lowest GIvalue, use long grainparboiled white rice.Long grain polishedwhite or brown rice orshort grain rice all havehigher GI values.

COMPARE

High-carbohydrate, low-fat, low-sodium grains and legumes

1 cup (250 mL) cooked: Calories Protein (g) Fibre (g) GI

Macaroni 198 7 2 45

Bulgur 151 6 8 46

Couscous 201 7 2 65

Rice, white, parboiled 200 4 1 45

Rice, brown, long grain 217 5 3 55

Barley 192 4 9 25

Lentils 230 18 9 26

Kidney beans (red, canned) 224 15 17 52

Roasted Peppers and RedOnion with Bulgur

Sweet red peppers are a colourful and flavourful addition to rice,pasta and grain dishes. In the fall, when sweet red peppers are nottoo expensive, roast them to substitute for the canned or bottledpimientos or sweet red peppers. Regular cooking onions can also be used instead of red onions. (Pictured opposite page 58.)

1 tbsp olive oil 15 mL1 cup thinly sliced red onion 250 mL1 cup bulgur or cracked wheat 250 mL2 cups boiling water 500 mL1 tbsp lemon juice 15 mL1/2 cup chopped roasted sweet red peppers 125 mL 1/4–1/2 cup chopped fresh parsley or basil 50–125 mL

or dill1/2 tsp dried basil 2 mL

Salt and pepper

1. In small skillet, heat oil over medium heat; cook onion,stirring often, for 10 minutes or until tender.

2. Meanwhile, in saucepan, combine bulgur and water over lowheat; simmer, covered, for 15 to 20 minutes or until liquid isabsorbed.

3. Stir in onions, lemon juice, red peppers, parsley, dried basiland salt and pepper to taste. Makes 4 servings.

MAKE

AHEAD: Can be covered and refrigeratedfor up to two days.


GI VALUE: 50 (LOW)






Roasted RedPeppers Roast sweet redpeppers in 400°F(200°C) oven for 20 to30 minutes, turningonce or twice,or until blackened andblistered. Scrape skinfrom peppers; discardseeds and coarselychop.

Bulgur and CrackedWheat Both are made fromwheat berries. Bulgur iscooked first, thendried, then cracked.Cracked wheat is madefrom wheat berries thatare cracked thenmilled. They areavailable from healthfood stores and providevery high amounts offibre. Use in salads oras you would rice andpasta.

Rice Pilaf with Shrimp and Snow Peas

Quick and easy to make, this pilaf is golden yellow like paella—aperfect choice for a special Friday night supper. Serve with a tossedsalad and fresh bread.

1 tsp vegetable oil 5 mL1 onion, chopped 11/4 tsp each turmeric and pepper 1 mLPinch cayenne pepper Pinch1 cup basmati or long grain white or 250 mL

brown rice2 cups hot vegetable or chicken stock 500 mL1/2 tsp saffron threads 2 mL1/2 lb snow peas, trimmed 250 g1/2 lb cooked peeled large shrimp 250 g1/2 cup chopped fresh parsley 125 mL2 medium tomatoes, chopped 2

SaltLemon wedges

1. In large nonstick skillet, heat oil over medium-low heat; cookonion, turmeric, pepper and cayenne, stirring occasionally, for 5minutes or until onion is softened.

2. Stir in rice, vegetable stock and saffron; bring to boil. Reduceheat to low; simmer, covered, for 20 (40 if using brown rice) min-utes or until liquid is absorbed.

3. Meanwhile, in pot of boiling water, cook snow peas for 1minute. Drain and rinse under cold water; drain again.

4. To rice mixture, add snow peas, shrimp, parsley and tomatoes;cook over medium heat, tossing gently, for about 3 minutes oruntil hot. Season with salt to taste. Garnish each plate withlemon wedge. Makes 4 servings.

MAKE

AHEAD: Pilaf can be covered and refriger-ated for up to four hours; reheat gently.


Bulgur Pilafwith Shrimp andSnow Peas Substitute 1 1/2 cups(375 mL) bulgur forthe rice and increasestock to 3 1/2 cups(875 mL); cook for 15minutes.

Chicken or Tofu PilafSubstitute cubes ofcooked bonelesschicken breast orMarinated Baked Tofu(page 191) for theshrimp.

GI VALUE: 50 (LOW)

PER SERVING (WITH

PARBOILED WHITE RICE):290 calories18 g protein3 g total fat




GOOD: Vitamin A,FolacinEXCELLENT: Vitamin C,Iron

GI VALUE: 49 (LOW)

PER SERVING

(WITH BULGUR):308 calories22 g protein3 g total fat





Quinoa-Stuffed PeppersThis quinoa mixture is delicious as a stuffing for sweet peppers—red, green or purple—or on its own. I keep dried sliced Chinesemushrooms on hand and often use them when I don’t have fresh ones.

1/2 cup quinoa 125 mL4 sweet green peppers 41 tsp vegetable oil 5 mL1 medium onion, chopped 18 mushrooms, quartered 8

(or 1/4 cup/50 mL dried mushrooms*)1 cup corn kernels 250 mL2 tbsp minced fresh coriander or parsley 25 mL1 tbsp sodium-reduced soy sauce 15 mL2 tsp sesame oil 10 mL2 tsp chopped fresh garlic 10 mLPinch red pepper flakes Pinch1/4 cup fresh whole wheat bread crumbs 50 mL

(see page 193)

1. Rinse quinoa under cold water; drain. In saucepan, bring 1cup (250 mL) water to boil; stir in quinoa. Reduce heat, coverand simmer for 15 minutes or until water is absorbed andquinoa is translucent.

2. Cut off 1/2 inch (1 cm) from tops of green peppers; removeseeds. In large saucepan of boiling water, cook peppers for 5 min-utes or until tender-crisp. Remove and drain upside down.

3. In skillet, heat oil over medium heat; cook onion until ten-der. Stir in mushrooms, quinoa, corn, half the coriander, soysauce, sesame oil, garlic and red pepper flakes; stuff into pep-pers.

4. Sprinkle with bread crumbs and remaining coriander. Bakein greased 8-inch (2 L) square baking dish in 350°F (180°C)oven for 30 minutes or until heated through. Makes 4 servings.*If using dried mushrooms, soak in hot water for 5 minutes; drain, discard tough stems andslice.

MAKE








GOOD: Folacin, IronEXCELLENT: Vitamin C

Quinoa Quinoa (pronouncedkeen-wah) is availableat health food stores. Itis higher in iron thanmost other grains andhas high-qualityprotein. Cooked, itpuffs up to four timesits dry volume.

Quinoa PilafPrepare quinoamixture, but omit breadcrumbs and greenpeppers.

Barley and Corn CasseroleThis recipe is the result of a conversation I had with editor KirstenHanson, who told me that corn and barley is a nice combination.This dish goes well with any meats, fish or poultry or as part of ameatless meal. Be sure to save any leftover cobs of corn—it’s easy tocut off kernels to use here.

1 tbsp vegetable oil 15 mL1 onion, chopped 11 tbsp minced fresh garlic 15 mL1 cup finely chopped carrots 250 mL1 cup pearl or pot barley 250 mL3 cups vegetable or chicken stock 750 mL2 cups corn kernels 500 mL1/2 cup chopped fresh parsley 125 mL

Salt and pepper

1. In heavy flameproof casserole, heat oil over medium-highheat; cook onion, garlic and carrots for 4 minutes or until onionis softened. Stir in barley; pour in stock. Cover and bake in350°F (180°C) oven for 1 hour.

2. Stir in corn, parsley, and salt and pepper to taste. Bake foranother 5 minutes or until heated through and barley is tender.Makes 8 servings.

MAKE

AHEAD: Casserole can be covered andrefrigerated for up to two days. To reheat,add 1/2 cup (125 mL) stock or water andwarm in microwave or oven.


GI VALUE: 39 (LOW)






Thaw frozen cornkernels under hotwater, then drain wellbefore using in thisrecipe.

Barley Barley is a good sourceof soluble fibre—thesame kind that is in oatbran and kidney beans—and may help toreduce bloodcholesterol.

COMPARE

Corn kernels (1 cup/250 mL) Sodium (mg)

frozen 29

canned 559

Bean and Sausage CasseroleA bit of kielbasa sausage adds a lot of flavour to this nutrient-packeddish. Serve with a green salad or coleslaw and fresh bread.

1 tsp olive oil 5 mL3 cups coarsely chopped onions or leeks 750 mL

(white parts only)3 cloves garlic, minced 31 can (19 oz/540 mL) navy 1

(white pea) beans, drained1 cup shredded low-fat Cheddar-style cheese 250 mL1/2 cup chopped kielbasa sausage (2 oz/60 g) 125 mL2 tomatoes, chopped* 21/4 tsp dried rosemary 1 mL

Topping1 cup fresh whole wheat bread crumbs 250 mL

(see page 193)2 tbsp chopped fresh parsley 25 mL2 tsp olive oil 10 mL1 clove garlic, minced 1

1. In nonstick skillet, heat oil over medium heat; cook onionsand garlic, stirring occasionally, for about 5 minutes or untiltender, adding water if necessary to prevent scorching.

2. Remove from heat; stir in beans, cheese, sausage, tomatoesand rosemary. Spoon into gratin dish or 10-inch (25 cm) quichedish.

3. Topping: Combine bread crumbs, parsley, oil and garlic;sprinkle over bean mixture.

4. Bake in 350°F (180°C) oven for 20 minutes or until heatedthrough. Makes 4 servings.*If you don’t have any fresh tomatoes, substitute 2 cups (500 mL) drained, chopped cannedtomatoes.

MAKE

AHEAD: Through step 3, covered andrefrigerated for up to three hours.

Summer Shrimp and Tomato Pasta (page 160)







GOOD: IronEXCELLENT: Folacin,Calcium

Bean CasseroleMaking this dishwithout sausagereduces the fat to 9 gper serving.

Recipe made withcooked dried beansinstead of cannedreduces sodium to372 mg per serving.

Dried Beans Instead of usingcanned beans, you cancook dried beans.

One pound (500 g)dried beans (about2 cups/500 mL) equals5 to 6 cups (1.25 to1.5 L) of cooked beans.Cooked beans freezeup to 6 months.

One can (19 oz/540 mL) beans equals2 cups (500 mL)drained beans.

Potato, Bean and Tomato Stew with Basil

This fast and easy main dish is gentle on the budget, full of flavourand packed with nutrients. It is also delicious made with 1 tsp(5 mL) fresh rosemary instead of basil. (Pictured opposite page 155.)

1 tbsp olive oil 15 mL1 medium onion, chopped 12 large cloves garlic, minced 21/2 tsp paprika 2 mL3 large tomatoes, coarsely chopped* 31/4 cup packed, chopped fresh basil 50 mL

(or 1/2 tsp/2 mL dried)1/2 tsp dried oregano 2 mL2 medium potatoes, peeled and diced 21 cup water or vegetable stock 250 mL1 can (19 oz/540 mL) chick-peas, drained 1

Salt and pepper1/2 cup chopped fresh parsley 125 mL

1. In large heavy saucepan, heat oil over medium heat; cookonion until tender, about 5 minutes.

2. Add garlic, paprika, 2 of the tomatoes, basil (if using dried)and oregano; simmer, stirring often, for 5 minutes.

3. Add potatoes and water; cover and boil for 5 minutes,stirring occasionally. Add chick-peas; reduce heat and simmerfor 5 minutes or until potatoes are tender.

4. Add remaining tomato, basil (if using fresh), and salt andpepper to taste; heat for 1 minute. Serve garnished with parsleyin large shallow bowls. Makes 3 main-course servings.*Instead of fresh tomatoes, you can use 1 can (28 oz/796 mL) tomatoes, undrained.

MAKE

AHEAD: Through step 3, covered andrefrigerated for up to two days. Reheatgently before step 4.

Meringues with Lemon Cream (page 230)


GI VALUE: 53 (LOW)

PER SERVING:334 calories13 g protein7 g total fat1 g saturated fat

0 mg cholesterol 58 g carbohydrate

8 g dietary fibre 293 mg sodium 906 mg potassium


Legumes Legumes are driedbeans, peas and lentils.They have moreprotein than any othervegetable and are analternative to meat.Served with a grainproduct such as bread,they form a completeprotein. Legumes arelow in fat and high infibre, iron and calcium.Dried beans are a goodsource of vitamin E.

Winter Vegetable Curry with Couscous

This is one of my favourite winter meals. I like to make a lot andcan quite happily eat it for a few days.

1 tbsp olive or vegetable oil 15 mL1 red or cooking onion, cut into wedges 11 tbsp curry powder or Indian curry paste 15 mL1 tsp ground cumin 5 mL1/4 tsp cinnamon 1 mL2 tbsp minced gingerroot 25 mL1 tbsp minced fresh garlic 15 mL1/4 tsp red pepper flakes (optional) 1 mL1 1/2 cups vegetable stock or water 375 mL2 tbsp lemon juice 25 mL2 carrots, sliced 22 cups cubed (about 1-inch/2.5 cm) 500 mL

peeled sweet potato2 cups cauliflower florets 500 mL1 small zucchini (8-inch/20 cm), 1

cut into chunks1 can (19 oz/540 mL) chick-peas, 1

drained and rinsed1/4 cup packed chopped fresh coriander 50 mL

or parsleySalt and pepper

Couscous1 1/2 cups water 375 mL1 tbsp olive or vegetable oil 15 mL1 1/2 cups coucous 375 mL

Salt and pepper

1. In large saucepan, heat oil over medium heat; cook onion forabout 3 minutes or until softened. Add curry powder, cumin,cinnamon, ginger, garlic, and red pepper flakes (if using); cook,stirring often, for 1 minute.

2. Add stock, lemon juice, carrots and sweet potato; bring toboil. Reduce heat, cover and simmer for 8 minutes. Add cauli-flower and zucchini; cook for 5 minutes or until vegetables aretender.


A delicious andpainless way to increasefibre in your diet is toadd cooked lentils or beans to salads, soups,casseroles, stews ortacos. Both are low infat and very high infibre.

CouscousI think of couscous as a grain, but it’s actuallya very fine (grain-like)pasta made fromDurum wheatsemolina.

Most couscous soldin Canada is the quick-cooking, or instant,type and is the fastestof all the grains toprepare. You can buy itat most supermarkets,but it is much lessexpensive at healthfood stores. If you can’tfind it, use rice orbulgur.

3. Stir in chick-peas, coriander, and salt and pepper to taste.

4. Couscous: Meanwhile, in saucepan, bring water and oil toboil; stir in couscous. Cover and remove from heat; let stand for5 minutes. Fluff with fork; season with salt and pepper to taste.Serve vegetable curry over hot couscous. Makes 6 servings.

MAKE

AHEAD: Through step 3, covered andrefrigerated for up to two days.

Quick and Easy Spiced Couscous

A hint of cinnamon and allspice is delicious in couscous. This is nicewith curries, chicken, lamb or pork.

2 cups chicken stock 500 mL1 1/2 cups couscous 375 mL1/4 tsp each pepper, allspice and cinnamon 1 mLPinch salt Pinch1 tbsp butter or olive oil 15 mL

1. In saucepan, bring chicken stock to boil; stir in couscous,pepper, allspice, cinnamon and salt. Remove from heat; coverand let stand for 5 minutes.

2. Using two forks, fluff couscous. Stir in butter. Makes 6 servings.

MAKE

AHEAD: Couscous can be covered andrefrigerated for up to one day; reheat, cov-ered, in oven or microwave.


GI VALUE: 71 (HIGH)










GOOD: IronEXCELLENT: Vitamin A,Vitamin C, Folacin

Couscous withTomato andBasilPrepare SpicedCouscous. Stir in 1small finely choppedtomato and 1/4 cup (50 mL) chopped freshbasil along with butter.

Crustless Vegetable QuicheNot only is this lighter in fat and calories than a traditional quiche, itis much faster and easier to make.

1 tbsp butter or olive oil 15 mL1/2 cup fine fresh bread crumbs 125 mL1 cup sliced mushrooms 250 mL1 cup chopped zucchini 250 mL3 cups chopped fresh spinach leaves 750 mL2 eggs 22 egg whites 21 cup low-fat milk 250 mL2 green onions, chopped 21/4 cup crumbled feta cheese 50 mL1/4 cup chopped fresh parsley 50 mL2 tbsp chopped fresh basil 25 mL

(or 1 tsp/5 mL dried)Dash hot pepper sauce Dash2 medium tomatoes, sliced 2

1. Spread 1 tsp (5 mL) of the butter in 10-inch (25 cm) quichedish or glass pie plate; sprinkle bottom and sides evenly withbread crumbs.

2. In large nonstick skillet, melt remaining butter over mediumheat; cook mushrooms and zucchini, stirring, for 5 to 7 minutesor until tender and liquid has evaporated. Add spinach; cook,stirring, for 2 minutes or until wilted.

3. In large bowl, beat together eggs and egg whites; add milk.Stir in onions, cheese, parsley, basil, hot pepper sauce andspinach mixture.

4. Spoon into prepared dish; top evenly with tomato slices.

5. Bake in 350°F (180°C) oven for 40 to 50 minutes or untilfirm to the touch and knife inserted in centre comes out clean.Makes 4 servings.

MAKE








GOOD: Vitamin C,Calcium, IronEXCELLENT: Vitamin A,Folacin

NutritionalComparison:1 serving Fat (g)Traditional

Quiche Lorraine . 48This recipe . . . . . . . . 9

Sunday Brunch• Crustless Vegetable

Quiche • Asparagus and

Mushroom Salad(page 78)

• Rhubarb BranMuffins (page 201)

• Apricot, Orange andFig Compote(page 235)

• Gingerbread Cake(page 212)

Marinated Baked TofuThis is one of the very best ways to cook tofu. It’s really deliciousbaked in this mixture of ginger and soy sauce.

10 oz extra-firm tofu 300 g2 tbsp sodium-reduced soy sauce 25 mL1 tbsp dark sesame oil 15 mL1 tbsp minced gingerroot 15 mL

1. Cut tofu into slices slightly larger than 1/2 inch (1 cm) thick.

2. In 8-inch (2 L) square glass baking dish just large enough to hold tofu in single layer, combine soy sauce, sesame oil andgingerroot. Arrange tofu in dish, turning to coat both sides withmixture. Let marinate for 15 to 30 minutes.

3. Bake in 375°F (190°C) oven for 20 minutes, turning after 10 minutes. Makes 4 servings.

MAKE

AHEAD: Through step 2, covered andrefrigerated for up to 24 hours. Orthrough step 3, covered and refrigeratedfor one day; reheat or eat cold.






EXCELLENT: Calcium,Iron

Buying and StoringTofu Check the expiry orbest-before date onpackaged tofu. If youbuy from an open tub,the fresher and whiterthe tofu, the better thetaste. The clearer theliquid, the fresher thetofu, and fresh tofu haslittle smell.

For stir-fries, saladsand soups, buy the firmor extra-firm type. Buysoft tofu for blending,using in a dip, saladdressing or pie filling,or stirring into puréedfood for toddlers.

Tofu should be keptsubmerged in waterand the water shouldbe changed daily. Freshtofu keeps for about1 week in therefrigerator.

ABOUT TOFU

Tofu is made from soybeans and is rich in protein, iron and calcium,although tofus vary: some have three times as much calcium as others.For calcium-packed tofu, choose one that contains calcium sulphate orcalcium chloride (those made with magnesium sulphate have lesscalcium). To top off its nutritional benefits, tofu is low in saturatedfats and calories. And because it’s made from a vegetable (not animal)product, it’s cholesterol-free. If you’re lactose intolerant, don’t use dairyproducts or don’t mix dairy and meat, consider tofu’s versatility.

Vegetable Tofu Stir-FryServe this flavourful dish over rice, noodles, bulgur or couscous.

3/4 lb firm-style tofu 375 g4 tsp cornstarch 20 mL2 tbsp vegetable oil 25 mL1 medium onion, chopped 11 carrot, thinly sliced 12 stalks celery, sliced 21 sweet red or yellow pepper, 1

cut into chunks1 cup frozen peas 250 mL1 cup diced zucchini 250 mL4 green onions, chopped 43 cloves garlic, minced 3

Tofu Marinade 1/3 cup rice or cider vinegar 75 mL2 tbsp sodium-reduced soy sauce 25 mL2 tbsp sesame oil 25 mL1 1/2 tsp granulated sugar 7 mL1/4 tsp red pepper flakes or hot chili paste 1 mL

1. Tofu Marinade: In bowl, combine vinegar, soy sauce, sesameoil, sugar and red pepper flakes. Cut tofu into 1/2-inch (1 cm)cubes; add to marinade. Cover and marinate in refrigerator for1 hour, stirring occasionally.

2. Drain tofu marinade into small dish; stir in cornstarch, mix-ing well.

3. In large nonstick skillet, heat oil over high heat; stir-fryonion, carrot and celery for 3 minutes. Add red pepper, peas,zucchini, green onions and garlic; stir-fry for 3 minutes or untiltender-crisp. Add tofu; stir-fry for 1 minute.

4. Whisk cornstarch mixture; add to pan and cook for 1 minuteor until thickened. Makes 4 servings.

MAKE








EXCELLENT: Vitamin A,Vitamin C, Folacin,Calcium, Iron

To reduce the fat to 14g per serving, use only1 tbsp (15 mL) each ofvegetable oil andsesame oil. In any case,the amount ofsaturated fat is low.

TofuIf firm-style tofu isunavailable, placeregular tofu in sieveover bowl, weigh downand drain for 1 hour orovernight.

GarnishTop with 1/4 cup(50 mL) choppedunsalted roastedpeanuts if desired.

Tomato, Eggplant andZucchini Gratin

Try to use the long, narrow Japanese eggplant or very smalleggplants. Traditionally in this type of Mediterranean dish, all thevegetables would be first sautéed in oil. This method is faster toprepare and much lower in fat.

1 tbsp olive oil 15 mL1 onion, sliced 13 cups sliced mushrooms (1/2 lb/250 g) 750 mL2 cloves garlic, minced 24 medium tomatoes, chopped 41/2 tsp dried marjoram 2 mL1/4 tsp dried thyme 1 mL

Salt and pepper2 zucchini or small yellow summer squash 2

(4 oz/125 g each)2 small eggplant (4 oz/125 g each) 21 cup fresh bread crumbs 250 mL1/3 cup freshly grated Parmesan cheese 75 mL

1. In nonstick skillet, heat 1 tsp (5 mL) of the oil over medium-high heat; cook onion, mushrooms, garlic and 2 tbsp (25 mL)water, stirring, for 3 minutes or until softened.

2. Add tomatoes, marjoram, thyme, and salt and pepper totaste; cook for 20 minutes or until thickened, stirring often.

3. Slice zucchini and eggplant diagonally into 1/4-inch (5 mm)thick slices. Toss eggplant with remaining oil.

4. Spread 1/2 cup (125 mL) tomato sauce in 13- × 9-inch (3 L)glass baking dish. Layer with half of the zucchini, eggplant andsauce; repeat layers.

5. Mix bread crumbs with cheese; sprinkle over top. Bake,uncovered, in 400°F (200°C) oven for 35 minutes or until bubbling. Makes 4 main-course servings.

MAKE

AHEAD: Through step 4 for up to onehour.


GI VALUE: 71 (HIGH)





GOOD: Vitamin A,Vitamin C, Folacin, Iron

Bread Crumbs Make fresh breadcrumbs by crumbling2 slices of day-oldbread in a foodprocessor. Or rub breadover a grater.

Make your own drybread crumbs by lettingbread dry completelybefore processing intofine crumbs. Packageddried bread crumbs arevery fine and not asnice as fresh breadcrumbs for a topping.

Fresh Herbs If fresh herbs areavailable, use 2 tbsp(25 mL) chopped freshmarjoram and 1 tbsp(15 mL) chopped freshthyme in the Gratin.

Apricot-Raisin MuesliYou can save money by making your own muesli cereal. Use anycombination of your favourite dried fruits and nuts. Sometimes Itoast the rolled oats, and occasionally I use toasted oat bran. Servewith fresh fruit and milk or yogurt.

2 cups rolled oats (not instant) 500 mL1/2 cup toasted wheat germ 125 mL1/2 cup oat or wheat bran 125 mL1/2 cup chopped dried apricots 125 mL1/4 cup raisins or chopped figs 50 mL1/4 cup chopped brazil nuts or almonds, toasted 50 mL1 tsp cinnamon 5 mL

1. Spread rolled oats on baking sheet; toast in 400°F (200°C)oven for 5 minutes. Let cool.

2. In large jar or airtight container, combine oats, wheat germ,bran, apricots, raisins, nuts and cinnamon; mix well. Makes8 servings, 1/2 cup (125 mL) each.

MAKE

AHEAD: Store at room temperature for upto one month.







GOOD: Folacin, Iron

Vitamin E Wheat germ is anexcellent source ofvitamin E, animportant antioxidantthat may help to reduceheart disease. There issome concern thatpeople on a very low-fat diet may not havean adequate amount ofvitamin E in their diet.

To Toast Nuts Spread on baking sheetand bake in 350°F(180°C) oven for 5minutes or untilgolden.

Kiwi for Breakfast Serve kiwi fruit halvesin egg cups for an easy-to-eat and differentpresentation.

FIBRE

Adults need 25 to 35 grams of fibre a day. One of the best ways to getthis much fibre is to start the day by eating whole grain cereals. Readcereal boxes and choose ones with at least four grams of fibre perserving. Then for lunch, choose whole wheat pasta, and for supper,have whole grain or brown rice.

Apple Cinnamon Whole Wheat Pancakes

Upside-Down Apple Pancake

Banana Blender Pancakes

Citrus Double-Bran Muffins

Jalapeño Cornmeal Muffins

Rhubarb Bran Muffins

Carrot Bran Muffins

Whole Wheat Raisin Soda Bread

Raspberry Pecan Tea Bread

Cranberry Apricot Bars

Light Lemon Squares

Double Chocolate Brownies

Orange Hazelnut Biscotti

Apple Cinnamon Cookies

Lacy Oatmeal Crisps

Apricot Almond Cake

Gingerbread Cake

Pumpkin Spice Cake

Elizabeth Baird’s Chocolate Angel Food Cake

Breads, Muffins, Cakesand Cookies

Apple Cinnamon Whole Wheat Pancakes

Top these tasty pancakes with yogurt mixed with brown sugar ormaple syrup or sliced fresh strawberries, peaches or blueberries.

1/2 cup all-purpose flour 125 mL1/2 cup whole wheat flour 125 mL1 tbsp granulated sugar 15 mL1 1/2 tsp baking powder 7 mL1 tsp cinnamon 5 mL1/4 tsp baking soda 1 mL1 egg, lightly beaten 11 cup low-fat milk 250 mL1/2 cup grated peeled apple 125 mL1 tbsp vegetable oil 15 mL1/2 tsp soft margarine or butter 2 mL

1. In bowl, combine all-purpose and whole wheat flours, sugar,baking powder, cinnamon and baking soda.

2. Combine egg, milk, apple and oil; pour into flour mixture,stirring just until combined.

3. Heat nonstick skillet over medium heat until hot; add mar-garine to lightly grease. Pour in batter, 1/4 cup (50 mL) foreach pancake; cook until bubbles form on surface and undersideis golden brown. Turn and cook just until bottom is lightlybrowned. Makes 3 servings of 3 pancakes each.

MAKE








GOOD: Calcium, Iron

Apple CinnamonPancakes You can substitute all-purpose flour for thewhole wheat, butpancakes won’t be ashigh in fibre.

Lower-Fat Baking Try to use a minimumof high-fat ingredientssuch as butter,margarine, oil orcream. When possible,I use a liquid vegetableoil such as olive orcanola instead ofbutter, margarine,shortening or lard,because it is lower insaturated fats and isnot hydrogenated.

Upside-Down Apple PancakeMake this fabulous-tasting pancake on the weekend for brunch orbreakfast. If you make it in two pie plates, it’s easy to turn upsidedown onto regular plates and looks great. Top with yogurt mixedwith a little honey or maple syrup.

2 tbsp soft margarine or butter 25 mL1/4 cup granulated sugar 50 mL2 tsp cinnamon 10 mL3 medium apples, peeled and sliced 3

Batter1/3 cup all-purpose flour 75 mL1/2 tsp baking powder 2 mL2 egg yolks 21/3 cup low-fat milk 75 mL4 egg whites 41/3 cup granulated sugar 75 mL

1. In two 9-inch (23 cm) pie plates or one 13- × 9-inch (3 L)baking dish, melt margarine in 400°F (200°C) oven, about 2minutes.

2. Combine sugar and cinnamon; sprinkle evenly over mar-garine. Bake for 2 minutes or until melted.

3. Arrange apple slices in overlapping circles over top; bake for10 minutes.

4. Batter: Meanwhile, in bowl, combine flour and baking pow-der; blend in egg yolks and milk.

5. In large bowl, beat egg whites until white and frothy; gradu-ally beat in sugar until soft peaks form. Fold into milk mixture.

6. Spread evenly over apples. Bake for 15 to 20 minutes or untillightly browned.

7. Loosen edges with knife; invert onto serving plate. Makes 6servings.

MAKE

AHEAD: Best served immediately, but fineprepared a few hours in advance andserved at room temperature.

BREADS, MUFFINS, CAKES AND COOKIES 197






This pancake can justas easily be called acake and served fordessert.

Whole Wheat Flour Whole wheat flour ismuch higher in fibrethan all-purpose flour.In many recipes, youcan substitute half theamount of all-purposeflour with whole wheatflour. Vitamin E, animportant antioxidantvitamin, is found inwhole grain cereals andwheat germ.

Banana Blender PancakesThese take two minutes to prepare and taste delicious. Try toppingthe pancakes with low-fat yogurt mixed with brown sugar, freshfruit or traditional maple syrup instead of high-fat butter ormargarine.

1/2 cup all-purpose flour 125 mL1/4 cup cornmeal* 50 mL1/4 cup whole wheat flour 50 mL1 tbsp granulated sugar 15 mL1 1/2 tsp baking powder 7 mL1 egg 11 cup low-fat milk 250 mL1 tbsp vegetable oil 15 mL1 banana, diced 11 tsp soft margarine or butter 5 mL

1. In blender or food processor, blend together flour, cornmeal,whole wheat flour, sugar and baking powder.

2. Add egg, milk and oil; process until mixed. Stir in banana.

3. Heat nonstick skillet over medium heat until hot; add mar-garine to lightly grease.

4. Pour in batter, 1/4 cup (50 mL) for each pancake; cook forabout 1 minute or until bubbles form on surface and undersideis golden. Turn and cook just until bottom is browned. Makeseight 5-inch (12 cm) pancakes.*Instead of using cornmeal, you can substitute whole wheat flour if desired. The pancakes arealso fine made with 1 cup (250 mL) all-purpose flour, but won’t be as nutritious.

MAKE




PER PANCAKE:121 calories4 g protein4 g total fat




For extra fibre andmaximum nutrients,have whole fruit ratherthan juice at breakfast.

Citrus Double-Bran MuffinsChopped prunes add flavour and keep these delicious muffins moist.

1 cup all-purpose flour 250 mL1/2 cup wheat bran 125 mL1/2 cup oat bran 125 mL1/2 cup granulated sugar 125 mL1 tsp baking powder 5 mL1 tsp baking soda 5 mL1/4 tsp salt 1 mL1 cup chopped prunes or raisins 250 mL1 egg, lightly beaten 11 cup buttermilk or soured milk* 250 mL1/4 cup vegetable oil 50 mL

Grated rind of 1 lemon and 1 orange1 tbsp sesame seeds 15 mL

1. In large bowl, combine flour, wheat bran, oat bran, sugar,baking powder, baking soda and salt. Stir in prunes.

2. In separate bowl, mix egg, buttermilk, oil, and lemon andorange rinds. Pour into flour mixture and stir just enough tomoisten, being careful not to overmix.

3. Spoon into greased nonstick muffin tins. Sprinkle withsesame seeds. Bake in 375°F (190°C) oven for 20 minutes oruntil tops are firm to the touch. Makes 12 muffins.*To sour milk, add 1 tbsp (15 mL) lemon juice or vinegar to 1 cup (250 mL) milk and let standfor 10 minutes.

MAKE

AHEAD: Muffins can be stored in airtightcontainer for up to three days or frozen forup to two weeks.



PER MUFFIN:160 calories4 g protein6 g total fat




Muffin Exposé All muffins are notcreated equal, and it’snot only the size thatvaries. A muffin can beas nutritious as a sliceof bread or as frivolousas a piece of cake, withas little as 2 g of fat oras much as 20 g.

When buyingmuffins, the best betnutritionally is a low-fat muffin made withwhole grains or bran.By regulation, a 40 to100 g muffin claimingto be low-fat containsno more than 3 g offat. When you makeyour own muffins, usewhole grains and aslittle fat as possible.

Jalapeño Cornmeal MuffinsCreamed corn makes these muffins very moist, and jalapeño peppersadd a zing of flavour. Serve with a main course of chicken or ham oras part of a brunch menu.

1 cup cornmeal 250 mL1 cup all-purpose flour 250 mL1 tsp baking powder 5 mL1 tsp baking soda 5 mL1/4 tsp salt 1 mL2 tbsp chopped pickled jalapeño peppers 25 mL1 egg, lightly beaten 11 can (10 oz/284 mL) creamed corn 11 cup buttermilk or soured milk* 250 mL1/4 cup vegetable oil 50 mL

1. In large bowl, combine cornmeal, flour, baking powder,baking soda and salt. Stir in jalapeño peppers.

2. In separate bowl, mix egg, corn, buttermilk and oil. Pour intoflour mixture and stir just enough to moisten, being careful notto overmix.

3. Spoon into greased nonstick muffin tins. Bake in 375°F(190°C) oven for 25 to 30 minutes or until tops are firm to thetouch. Makes 12 muffins.*To sour milk, add 1 tbsp (15 mL) lemon juice or vinegar to 1 cup (250 mL) milk and let standfor 10 minutes.

MAKE

AHEAD: Muffins can be stored in airtightcontainer for up to three days or frozenfor up to two weeks.







For tender muffins, mixbatter as little aspossible.

Cornmeal andCheddar MuffinsBefore baking, sprinkletops of muffins withgrated Old Cheddarcheese.

Rhubarb Bran MuffinsIn this recipe, use Stewed Rhubarb (page 233) or rhubarb stewedwith a minimum amount of liquid: just a spoonful or two.

3/4 cup wheat bran 175 mL1 cup whole wheat flour 250 mL1/2 cup granulated sugar 125 mL2 tsp cinnamon 10 mL1 tsp baking powder 5 mL1 tsp baking soda 5 mL1/2 cup raisins 125 mL1 cup stewed rhubarb 250 mL1 egg, lightly beaten 11/2 cup buttermilk or low-fat yogurt 125 mL1/4 cup vegetable oil 50 mL

1. In bowl, combine bran, flour, sugar, cinnamon, bakingpowder and baking soda; stir in raisins.

2. Combine stewed rhubarb, egg, buttermilk and oil; pour intoflour mixture and stir just until combined.

3. Spoon into greased nonstick muffin tins. Bake in 400°F(200°C) oven for 25 minutes or until tops are firm to the touch.Makes 12 muffins.

MAKE

AHEAD: Muffins can be stored in airtightcontainer for up to two days or frozen forup to two weeks.







PumpkinMuffinsSubstitute 1 cup(250 mL) canned orcooked puréedpumpkin for rhubarb.

Applesauce BranMuffinsSubstitute 1 cup(250 mL) applesaucefor rhubarb.

Carrot Bran MuffinsThese easy-to-make muffins are great for breakfast, snacks or lunch.Grated apple could be substituted for carrot.

1 1/2 cups whole wheat flour 375 mL1 1/2 cups high fibre ready-to-eat bran cereal 375 mL

(All-Bran® or 100% Bran®)1/2 cup packed brown sugar 125 mL1 tbsp cinnamon 15 mL1 tsp baking powder 5 mL1 tsp baking soda 5 mL1/4 tsp salt 1 mL1 cup raisins or chopped dates 250 mL1 cup grated carrots 250 mL1 3/4 cup buttermilk or soured milk* 425 mL1/4 cup vegetable oil 50 mL1 egg, lightly beaten 1

Grated rind of 1 lemon or orange

1. In large bowl, stir together flour, cereal, sugar, cinnamon,baking powder, soda, salt, raisins and carrots.

2. Add buttermilk, oil, egg and lemon rind, stirring just untilcombined.

3. Spoon into greased nonstick muffin tins. Bake in 400°F(200°C) oven for 20 minutes or until tops are firm to the touch.Makes 12 muffins.*Instead of buttermilk, you can substitute 1 2/3 cups (400 mL) milk mixed with 2 tbsp (25 mL)lemon juice. Let stand for 10 minutes.

MAKE

AHEAD: Muffins will keep, wrapped inplastic wrap and refrigerated, for up totwo days, or frozen for up to one month.







GOOD: Vitamin A, Iron

Preparing MuffinTinsUse nonstick tins; spraylightly over entire panwith nonstick vegetablecoating spray.

Filling Muffin TinsFill muffin tins to thetop. Depending on thesize of your tins, youcould get 14 muffinsfrom this recipe.

Whole Wheat Raisin Soda Bread

This whole wheat raisin quick bread warm from the oven or toastedis a nice treat. You can substitute an equal amount of dried fruitmixture for the raisins. (Pictured opposite page 155.)

2 cups whole wheat flour 500 mL1 cup all-purpose flour 250 mL1/2 cup rolled oats 125 mL3 tbsp granulated sugar 50 mL1 tbsp baking powder 15 mL1 tsp baking soda 5 mL1 tsp salt 5 mL3/4 cup raisins 175 mL2 tbsp vegetable oil 25 mL1 3/4 cups buttermilk 425 mL

Muesli Topping1 egg white 11 tbsp each rolled oats, wheat germ, 15 mL

oat bran, sunflower seeds and sesame seeds

1. In bowl, combine whole wheat and all-purpose flours, rolledoats, sugar, baking powder, baking soda and salt; stir in raisins.

2. Add oil to buttermilk; pour into flour mixture. Stir to makesoft dough.

3. Turn out onto lightly floured surface and knead about 10times or until smooth. Place on greased baking sheet; shape intocircle about 2 1/2 inches (6 cm) thick. Cut large shallow X ontop.

4. Muesli Topping: Brush egg white over top of loaf. Combinerolled oats, wheat germ, oat bran, sunflower seeds and sesameseeds; sprinkle over loaf.

5. Bake in 350°F (180°C) oven for 65 to 70 minutes or untiltoothpick inserted in centre comes out clean. Makes 1 loaf,about 20 slices.

MAKE

AHEAD: Best eaten warm from oven, butkeeps well for two to three days.



PER SLICE:128 calories4 g protein3 g total fat




Whole Wheat FlourVersus White All white flour sold inCanada is enrichedwith thiamine,riboflavin, niacin andiron. All Canadianbaked goods madefrom white flour aremade with enrichedflour. If a bread is to belabelled “enriched,” itmust also have addedprotein, and may bemade with flour alsoenriched with vitaminB6, folacin (folate),pantothenic acid,magnesium andcalcium.

The best choices areusually breads madefrom whole grains: theyhave more nutrients,flavour, fibre andtexture. Check the listof ingredients and thenutrition label.

Raspberry Pecan Tea BreadFrozen raspberries make this easy to prepare all year round. Buy theindividually frozen raspberries.

1 cup granulated sugar 250 mL1/4 cup soft margarine or butter 50 mL1 egg 12/3 cup milk 150 mL1 1/2 cups all-purpose flour 375 mL1 tsp baking powder 5 mL1/2 tsp cinnamon 2 mL1/2 cup chopped pecans 125 mL1 cup raspberries (fresh or frozen; 250 mL

if frozen, do not thaw)

1. Line 8- × 4-inch (1.5 L) loaf pan with foil; grease lightly.

2. In large bowl, cream sugar with margarine. Beat in egg, thenmilk.

3. Mix flour, baking powder and cinnamon; beat into egg mixture until blended. Stir in pecans and raspberries.

4. Spoon into pan; bake in 350°F (180°C) oven for 60 to 70minutes or until toothpick inserted in centre comes out clean.Let stand in pan for 3 minutes.

5. Transfer foil and tea bread to rack; loosen foil and let coolcompletely before cutting. Makes 16 slices.

MAKE

AHEAD: Tea bread can be wrapped in foiland stored for up to four days or frozenfor up to one month.







Soft diet-style tubmargarines containmore water thanregular soft margarinesand are notrecommended forbaking.

Cranberry Apricot BarsPacked with fruit and fibre, these muffin-like bars are perfect for abreakfast-on-the-run, a lunch-box treat or a quick snack.

2 cups bran flakes 500 mL1 cup whole wheat flour 250 mL2/3 cup packed brown sugar or half sugar 150 mL

and half Splenda®2 tsp baking soda 10 mL1/2 tsp salt 2 mL1 cup buttermilk or soured milk* 250 mL1/4 cup vegetable oil 50 mL2 eggs 2

Grated rind of 1 orange1 cup chopped dried apricots 250 mL1 cup dried cranberries or chopped dates 250 mL1/3 cup chopped almonds 75 mL

1. In food processor, combine bran flakes, flour, sugar, bakingsoda and salt; process for 1 second.

2. Add buttermilk, oil, eggs and orange rind; process untilblended.

3. Stir in apricots, dates and almonds.

4. Spread in greased 13- × 9-inch (3 L) baking dish. Bake in375°F (190°C) oven for 25 minutes or until tester inserted incentre comes out clean. Let cool before cutting into squares.Makes 20 squares.*To sour milk: Spoon 1 tbsp (15 mL) white vinegar or lemon juice into measuring cup;fill to 1 cup (250 mL) level with milk. Let stand 5 minutes.

MAKE

AHEAD: Wrap individual squares in plasticwrap and store in cookie tin for up to twodays, or freeze for up to one month.



PER SQUARE:147 calories3 g protein5 g total fat




PER SERVING WITH

SPLENDA®135 calories21.9 g carbohydrate

Instead of spending alarge part of yourbudget and calorieallowance (1900 a dayfor an average activewoman) on foods suchas chips and cookies,spend it on wholesomefoods. When buyingbread, remember thatwhole wheat has thesame calories as whiteyet more vitamins andthree times the fibreand a lower GlycemicIndex. When baking,add fibre and nutrientsby using whole wheatflour (or a half-and-half mixture of wholewheat and all-purposeflour).

Apricots Dried apricots anddates are high in fibreand iron.

For a softer, moisterbar, soak apricots inhot water for 10minutes, then drain.

Light Lemon SquaresThis is a lighter version of a favourite square.

1 cup all-purpose flour 250 mL1/4 cup granulated sugar 50 mL1/4 cup butter, softened 50 mL2 tbsp low-fat yogurt 25 mL

Topping3/4 cup granulated sugar 175 mL2 tbsp all-purpose flour 25 mL1/2 tsp baking powder 2 mL1/4 tsp salt 1 mL2 eggs 2

Grated rind of 1 large lemon1/4 cup lemon juice 50 mL2 tsp icing sugar 10 mL

1. In food processor or bowl, mix together flour, sugar, butterand yogurt until just combined.

2. Press into 8-inch (2 L) square cake pan lightly coated withcooking spray. Bake in 325°F (160°C) oven for 25 minutes oruntil golden.

3. Topping: In food processor or bowl, combine sugar, flour,baking powder, salt, eggs, and lemon rind and juice; mix well.

4. Pour over base. Bake for 30 minutes or until top is set.

5. Let cool in pan. Sift icing sugar over top. Cut into squares.Makes 16 squares.

MAKE

AHEAD: Squares can be stored in airtightcontainer for up to one week or frozen forup to two weeks.



PER SQUARE:118 calories2 g protein4 g total fat




The traditional lemonsquare recipe uses1/2 cup (125 mL)butter in the base.Instead, I cut the fat inhalf by replacing someof the butter withyogurt.

Double Chocolate BrowniesThese yummy, rich-tasting brownies are amazingly low in calories.They are even more moist when made with Splenda®.

2/3 cup all-purpose flour 150 mL1/2 cup granulated sugar or Splenda® 125 mL1/3 cup unsweetened cocoa powder 75 mL1 tsp baking powder 5 mL1/4 tsp salt 1 mL1 tsp vanilla 5 mL1 tsp instant coffee granules 5 mL1/4 cup butter, softened 50 mL2 eggs 21/2 cup unsweetened applesauce 125 mL1/2 cup chocolate chips 125 mL

1. In bowl, stir together flour, sugar or Splenda®, cocoa, bakingpowder and salt.

2. Mix vanilla and coffee to dissolve coffee. In mixing bowl, beatbutter, eggs and vanilla mixture for 1 minute. Add applesauceand beat just until blended.

3. Fold in flour mixture and chocolate chips just until blended.

4. Spread evenly in greased 8-inch (20 cm) square pan. Bake in350°F (180°C) oven for about 12 minutes until outside edges arefirm. Cool on rack. Makes 16 brownies.

MAKE

AHEAD: Store in covered container inrefrigerator for up to one week.



PER BROWNIE:111 calories2 g protein5 g total fat




PER BROWNIE WITH

SPLENDA®:

90 calories10.1 g carbohydrate

Orange Hazelnut BiscottiThese crunchy Italian cookies are meant to be dunked in your tea,coffee or hot chocolate.

3/4 cup coarsely chopped (unskinned) 175 mLhazelnuts

1 1/2 cups all-purpose flour 375 mL2 tsp baking powder 10 mL2 eggs 21/2 cup packed brown sugar 125 mL2 tsp vanilla 10 mL

Grated rind of 1 orange1 egg white 1

1. In large bowl, combine nuts, flour and baking powder.

2. In separate bowl, beat eggs, sugar, vanilla and orange rind;stir into flour mixture, mixing well to form stiff dough.

3. Shape dough into 2 logs about 1 inch (2.5 cm) in diameter.Transfer to ungreased baking sheet.

4. Brush tops with egg white. Bake in 350°F (180°C) oven for25 minutes. Let cool for 5 minutes.

5. Slice diagonally into 1/2-inch (1 cm) thick slices. Arrange onbaking sheet. Reduce temperature to 300°F (150°C) and bakefor 25 minutes or until crisp and golden. Makes 36 cookies.

MAKE

AHEAD: Biscotti can be stored in airtightcontainer for up to two weeks.


PER COOKIE:52 calories1 g protein2 g total fat




Almond GingerBiscottiOmit hazelnuts, vanillaand orange rind.Substitute 1/2 cup(125 mL) coarselychopped unblanchedalmonds, 1 1/2 tsp(7 mL) ground gingerand 3 tbsp (50 mL)finely choppedcrystallized ginger.

Apple Cinnamon CookiesThese old-fashioned cookies are favourites in our house.

1/2 cup soft margarine or butter 125 mL1 1/3 cups packed brown sugar 325 mL1 egg 11 1/2 cups grated peeled apple 375 mL1 cup raisins 250 mL1/4 cup chopped almonds 50 mL1/4 cup apple juice 50 mL2 cups whole wheat flour 500 mL2 tsp cinnamon 10 mL1 tsp baking soda 5 mL1/2 tsp salt 2 mL1/4 tsp ground cloves 1 mL

Glaze (optional)1 cup icing sugar 250 mL2 tbsp lemon juice 25 mL

1. In large bowl, cream margarine with sugar until fluffy; beatin egg. Add apple, raisins, almonds and apple juice; mix well.

2. In separate bowl, combine flour, cinnamon, baking soda, saltand cloves. Stir into apple mixture; mix well.

3. Drop by tablespoonfuls (15 mL) about 2 inches (5 cm) apartonto lightly greased baking sheets. Bake in 375°F (190°C) ovenfor 10 to 12 minutes or until evenly browned. Let stand on bak-ing sheets for 1 to 2 minutes before removing to racks to letcool.

4. Glaze: In small bowl, combine icing sugar and lemon juiceuntil smooth. Spread over each cookie. Makes 60 cookies.

MAKE

AHEAD: Cookies can be stored in airtightcontainer for up to one week or frozen forup to one month.



PER COOKIE

(WITHOUT GLAZE):60 calories1 g protein2 g total fat




Grated apple addsmoistness and flavourto this low-fat cookie.

Lacy Oatmeal CrispsThese crisp, buttery, classic cookies are perfect with fresh fruit fordessert.

1/2 cup butter, softened 125 mL3/4 cup packed brown sugar 175 mL1 egg white 11 tsp vanilla 5 mL1 cup quick-cooking rolled oats (not instant) 250 mL2 tbsp all-purpose flour 25 mL1/4 tsp baking soda 1 mL

1. In bowl, using electric beater, cream butter with sugar untilfluffy.

2. Beat in egg white and vanilla. Stir in rolled oats, flour andbaking soda until mixed.

3. Drop by teaspoonfuls (5 mL) 3 inches (8 cm) apart ontoparchment or foil-lined baking sheets. Bake in 325°F (160°C)oven for about 5 to 6 minutes or until spread out into lacy shapeand golden. Let cool on baking sheets. Makes 60 cookies.

MAKE

AHEAD: Can be stored in airtight container(separate layers with waxed paper or foil)for up to one week.


PER COOKIE:30 calories1 g protein2 g total fat




Apricot Almond CakeThis amazingly delicious moist cake is a lovely dessert accompaniedby any fresh fruit, or serve as a coffee cake.

1 1/2 cups all-purpose flour 375 mL3/4 cup granulated sugar or Splenda® 175 mL1 tsp baking soda 5 mL1/2 tsp salt 2 mL1 egg, lightly beaten 13/4 cup soured* milk or buttermilk 175 mL1/4 cup vegetable oil 50 mL1/2 tsp almond extract 2 mL8 fresh apricots (1 lb/500 g), chopped, 8

or 1 can (14 oz/398 mL) apricots,thoroughly drained and chopped

3 tbsp sliced almonds 45 mL

1. In large bowl, combine flour, sugar or Splenda®, baking sodaand salt.

2. Add egg, milk, oil and almond extract. Beat at medium speeduntil smooth, about 1 minute. Stir in apricots.

3. Spread in 8-inch (2 L) square cake pan lightly coated withcooking spray.

4. Sprinkle almonds over top. Bake in 350°F (180°C) oven for50 to 55 minutes or until toothpick inserted in centre comes outclean. Makes 12 servings.*To sour milk: Put 2 tsp (10 mL) white vinegar or lemon juice into measuring cup, add milk tomeasure 3/4 cup (175 mL).

MAKE

AHEAD: Cake can be covered with foil andstored for three days or frozen for up totwo weeks.







PER SERVING WITH

SPLENDA®:143 calories18.4 g carbohydrate

If using cannedapricots, be sure todrain them very wellon paper towels.

Dessert ToppingInstead of using high-fat whipped cream fora dessert topping, addsugar to taste to extra-thick yogurt andflavour with vanilla,liqueur or grated lemonrind. A deliciously low-fat alternative!

Gingerbread CakeGrated fresh gingeroot adds an extra flavour dimension to this moistcake, but ground ginger also works well. This cake is delicious toppedwith stewed sliced apples (see Apple Filling in Apple-Pecan PhylloCrisps, page 225), or serve with fresh fruit, Microwave RhubarbSauce (page 233), Butterscotch Sauce (page 239) or ice cream.

1/2 cup packed brown sugar 125 mL1/4 cup soft margarine or butter 50 mL

Grated rind of 1 orange1 egg 11 egg white 11 cup applesauce 250 mL1/2 cup fancy molasses 125 mL1/4 cup grated gingerroot 50 mL1 1/2 cups sifted cake-and-pastry flour 375 mL1 tsp baking soda 5 mL1 tsp baking powder 5 mL1/2 tsp salt 2 mL

1. In bowl and using electric mixer, beat brown sugar,margarine and orange rind until smooth.

2. Beat in egg and egg white, beating well after each addition.Mix in applesauce, molasses and ginger until smooth.

3. Combine flour, baking soda, baking powder and salt; gradu-ally beat into sugar mixture, beating for 2 to 3 minutes.

4. Transfer to 8-inch (2 L) square cake pan. Bake in 350°F(180°C) oven for 40 minutes or until cake pulls away from sidesof pan and toothpick inserted in centre comes out clean. Servewarm or cold. Makes 12 servings.

MAKE

AHEAD: Cake can be covered with foiland refrigerated for up to four days orfrozen for up to two weeks.







Instead of using freshgingerroot, you can add2 tsp (10 mL) groundginger and 1 tsp (5 mL)ground cinnamon tothe dry ingredients forthis cake.

Pumpkin Spice CakeServe this flavourful, moist cake with coffee or for dessert with fruitor with Lemon Yogurt Cream (page 237) or Butterscotch Sauce (page239). Buttermilk and pumpkin purée take the place of fat in thisdark, spicy, raisin-studded cake.

1 3/4 cups granulated sugar or 1 cup sugar 425 mLplus 3/4 cup (175 mL) Splenda®

1/4 cup butter, softened 50 mL1 egg 13/4 cup buttermilk 175 mL1 can (14 oz/398 mL) pumpkin purée 11 tbsp grated orange rind 15 mL1 tsp vanilla 5 mL1 1/2 cups all-purpose flour 375 mL1 1/2 cups whole wheat flour 375 mL2 tsp each cinnamon and baking powder 10 mL1 tsp baking soda 5 mL1/2 tsp each, ground ginger, nutmeg and salt 2 mL1 cup raisins 250 mL

Glaze1/4 cup icing sugar or Splenda® 50 mL1 1/2 tsp orange juice 7 mL

1. Grease and flour 10-inch (25 cm) Bundt pan.

2. In bowl, beat sugar and Splenda® (if using) with butter; beatin egg until light.

3. Beat in buttermilk, pumpkin, orange rind and vanilla.

4. Combine all-purpose and whole wheat flours, cinnamon,baking soda and raisins; stir into pumpkin mixture just untilcombined.

5. Pour into pan; bake in 325°F (160°C) oven for 60 to 65 min-utes or until toothpick inserted in centre comes out clean. Letcool on rack for 20 minutes; remove from pan.

6. Glaze: Blend icing sugar with orange juice; drizzle overcooled cake. Makes 24 slices.

MAKE

AHEAD: Cake can be stored in airtightcontainer for up to two days or frozen forup to one month.








PER SERVING WITH


Elizabeth Baird ’s ChocolateAngel Food Cake

My friend Elizabeth Baird, food director of Canadian Livingmagazine, made this fabulous cake for my birthday. Moreflavourful than regular angel food cake, it is still nearly fat-free.Serve with Vanilla Cream (page 238) and fresh berries.

3/4 cup sifted cake-and-pastry flour 175 mL1 1/2 cups granulated sugar 375 mL1/4 cup unsweetened cocoa powder 50 mL1 1/2 cups egg whites (about 11 large eggs), 375 mL

at room temperature1 tbsp lemon juice 15 mL1 tsp cream of tartar 5 mL1/2 tsp salt 2 mL1 tsp vanilla 5 mL1/2 tsp almond extract 2 mL

Icing sugar

1. Onto piece of waxed paper, sift together flour, 3/4 cup (175mL) of the sugar and cocoa. Sift again; set aside.

2. In large nonplastic bowl, beat egg whites until foamy. Addlemon juice, cream of tartar and salt; beat until soft peaks form.Gradually add remaining sugar, 2 tbsp (25 mL) at a time, beat-ing until glossy and stiff peaks form.

3. Sprinkle with vanilla and almond extract. Sift one-quarter ofthe cocoa mixture at a time over egg whites, folding in eachwith rubber spatula.

4. Scrape into ungreased 10-inch (4 L) angel food tube pan.Run spatula through batter to eliminate large air pockets;smooth top. Bake in 350°F (180°C) oven for 40 to 45 minutesor until cake springs back when lightly touched.

5. Invert pan onto neck of large bottle unless pan has legsattached; let cake hang until cool. Loosen edges with knife;remove cake from pan. Place on plate; place doily over top anddust with icing sugar. Remove doily. Makes 12 servings.

MAKE

AHEAD: Cake can be stored at room tem-perature for up to two days or frozen forup to one month.







Chocolate Crêpes with Banana Cream Fillingand Chocolate Sauce

Chocolate Mocha Ice Cream Pie withGingersnap Crust

Chocolate Marbled Cheesecake

Orange Chocolate Refrigerator Cake

Lemon Mousse with Raspberry Sauce

Easy Berry Flan

Fresh Plum Flan

Baked Pear Bread Pudding with Honey-AlmondSauce

Apple-Pecan Phyllo Crisps

Pumpkin Pie with Orange Cream

Flaky Pastry

Pear Pie with Apricots and Ginger

Winter Berry Trifle

Meringues with Lemon Cream

Mango Fool

Microwave Rhubarb Sauce with Raspberries orStrawberries

Nectarine and Orange Compote

Apricot, Orange and Fig Compote

Berries with Orange Cream

Orange or Lemon Yogurt Cream

Amaretto Custard Sauce

Vanilla Cream

Butterscotch Sauce

Desserts

Chocolate Crêpes with Banana Cream Filling

and Chocolate SauceThis is a fabulous, light dessert. Even though it has a little whippedcream, this fancy dessert is relatively low in fat. It has two eggwhites instead of a whole egg and cocoa powder instead of higher-fat chocolate.

1/2 cup Chocolate Sauce (recipe follows) 125 mL

Chocolate Crêpes 1/3 cup all-purpose flour 75 mL2 tbsp unsweetened cocoa powder 25 mL1 tbsp granulated sugar or Splenda® 15 mLPinch salt Pinch2 egg whites, lightly beaten 21/3 cup low-fat milk 75 mL1/4 cup water 50 mL1 tsp soft margarine or butter 5 mL

Banana Cream Filling 1/3 cup whipping cream 75 mL1/3 cup plain yogurt or extra-thick yogurt 75 mL2 tbsp granulated sugar or Splenda® 25 mL1/2 tsp vanilla 2 mL3 bananas, sliced 3

1. Chocolate Crêpes: In bowl, combine flour, cocoa, sugar orSplenda® and salt; make a well in centre. Add egg whites andwhisk lightly to combine. Gradually whisk in milk and wateruntil smooth.

2. Heat small nonstick crêpe pan or skillet over medium heat;brush with some of the margarine. For each crêpe, pour in2 tbsp (25 mL) batter, swirling to cover bottom of pan; pour off any excess. Cook until edges begin to curl and crêpe nolonger sticks; turn and cook for 30 seconds. Remove and setaside. Repeat with remaining batter, brushing pan with mar-garine as necessary.

3. Banana Cream Filling: Whip cream; stir in yogurt, sugar orSplenda® and vanilla.


For a fat-restricteddiet, when making thefilling omit whippingcream, use 1 cup(250 mL) extra-thickyogurt and increasesugar to 1/4 cup(50 mL).

4. Assembly: Spread about 2 tbsp (25 mL) filling over one halfof each crêpe. Arrange overlapping banana slices over half offilling. Fold uncovered crêpe in half over filling; fold in halfagain. Arrange on dessert plates; drizzle with chocolate sauce.Makes 8 servings, 1 crêpe each.

MAKE

AHEAD: Through step 2; crêpes can bestacked between waxed paper, wrappedand refrigerated for up to one day orfrozen for up to one month.

Chocolate SauceChocolate can be part of a healthy diet when you use this low-fatsauce. Drizzle over ice cream, frozen yogurt, or the Chocolate Crêpes.

1/2 cup unsweetened cocoa powder 125 mL1/3 cup granulated sugar or Splenda® 75 mL1/3 cup water 75 mL1/3 cup corn syrup 75 mL1/2 tsp vanilla 2 mL

1. In saucepan, combine cocoa and sugar or Splenda®. Whiskin water and corn syrup.

2. Bring to full boil over medium-high heat; boil for 2 minutes,stirring constantly.

3. Remove from heat and stir in vanilla. Let cool (sauce willthicken upon cooling). Makes about 1 cup (250 mL) or about 3/4 cup (175 mL) if using Splenda®.

MAKE

AHEAD: Sauce can be refrigerated for upto two weeks.

DESSERTS 217

GI VALUE: 80 (HIGH)

PER SERVING





PER SERVING WITH



PER SERVING

(INCLUDING SAUCE):177 calories4 g protein6 g total fat




PER SERVING WITH


Cocoa is made fromroasted cocoa beanswith most of the fat(cocoa butter) removed;it is much lower in fatthan chocolate but stillhas all the chocolateflavour.

Chocolate Mocha Ice CreamPie with Gingersnap Crust

This easy-to-make dessert tastes delicious and will keep for a fewweeks in the freezer.

20 gingersnap cookies 203 tbsp soft margarine, melted 50 mL2 cups low-fat coffee ice cream* 500 mL2 cups vanilla light ice cream 500 mL2 cups chocolate light ice cream 500 mL1/4 cup sliced almonds, toasted 50 mL

1. In food processor, process cookies into crumbs to make 1 1/2 cups (375 mL). Mix with butter; press onto bottom andslightly up sides of 9-inch (2.5 L) springform pan.

2. Bake in 350°F (180°C) oven for 10 minutes or until crispand brown. Let cool completely; freeze for 10 minutes.

3. Soften coffee ice cream; spoon into pie crust, spreadingevenly. Cover and freeze for 30 minutes or until firm.

4. Soften vanilla ice cream; spread over coffee ice cream. Coverand freeze until firm.

5. Repeat with chocolate ice cream; cover and freeze.

6. Sprinkle with almonds. Makes 12 servings.*If low-fat coffee ice cream is unavailable, soften 2 cups (500 mL) vanilla ice cream. Dissolve1 tbsp (15 mL) instant coffee granules in 2 tsp (10 mL) hot water; stir into softened ice cream.Return to freezer for 10 minutes before using.

MAKE

AHEAD: Through step 5, covered andrefrigerated for up to two weeks.

Fresh Plum Flan (page 223)



PER SERVING

(USING 1% B.F. FROZEN

DAIRY DESSERT):209 calories5 g protein7 g total fat




Lower-Fat VariationsAlthough ice cream iscalled for in the recipe,for the lowest fatcontent, use a frozendairy dessert or icemilk, or choose 5% b.f.(butterfat) ice cream.It makes a hugedifference in the fatcontent.Recipe made Fat (g)/with: servingFrozen Dairy Dessert 1% b.f. . . . . 6.6Ice Cream 7% b.f. . . . . . . . . . 11.0Ice Cream 16% b.f. . . . . . . . . 17.5

To Toast AlmondsBake on baking sheetin 350°F (180°C) ovenfor 5 to 10 minutes oruntil lightly browned.

Chocolate Marbled CheesecakeThe secret to the rich taste of this cheesecake is low-fat yogurt, lightcream cheese, cocoa, and making it at least a day in advance.

4 cups low-fat yogurt (no gelatin) 1 L3 tbsp graham cracker crumbs (optional) 50 mL1 cup light cream cheese (8 oz/250 g) 250 mL1 1/2 tsp vanilla 7 mL3/4 cup granulated sugar or 1/2 cup (125 mL) 175 mL

sugar plus 1/4 cup (50 mL) Splenda®1 tbsp cornstarch 15 mL3 eggs 31/4 cup unsweetened cocoa powder 50 mL

1. In cheesecloth-lined sieve set over bowl, drain yogurt inrefrigerator for 4 hours or until yogurt is 2 cups (500 mL).Discard liquid (or use in soups, muffins or add to juice).

2. Sprinkle graham cracker crumbs evenly in lightly greased 9-inch (23 cm) springform pan.

3. In bowl, beat together drained yogurt, cream cheese and vanilla.Combine sugar, Splenda® (if using) and cornstarch; beat intoyogurt mixture.

4. Beat in eggs one at a time, beating well after each addition.Remove 2 cups (500 mL) to separate bowl; blend in cocoa.

5. Spoon half of the white batter into prepared pan. Spoon inchocolate batter, then remaining white batter.

6. Without going completely through mixture to bottom ofpan, draw knife through batter to make marbled effect.

7. Bake in 325°F (160°C) oven for 45 to 55 minutes or untiledge is set. Remove from oven; immediately run knife aroundedge of cake to loosen from pan. Let cool completely; removeside of pan. Cover and refrigerate for 4 hours before serving.Makes 8 servings.

MAKE

AHEAD: Cheesecake can be refrigeratedfor up to three days.

Apple-Pecan Phyllo Crisps (page 225)

DESSERTS 219

GI VALUE: 53 (LOW)





GOOD: Calcium

PER SERVING WITH


Orange Chocolate Refrigerator Cake

A little whipped cream added to drained yogurt makes a tasty lower-fat topping.

2 cups low-fat yogurt 500 mL1/3 cup granulated sugar 75 mL

Grated rind of 1 1/2 oranges1/2 cup whipping cream, whipped 125 mL40 round chocolate wafers 402 oranges, sectioned, or 1 can 2

(10 oz/284 mL) mandarin oranges

1. In cheesecloth-lined sieve set over bowl, drain yogurt inrefrigerator for 4 hours or until yogurt is 1 cup (250 mL).Discard liquid.

2. In bowl, mix together drained yogurt, sugar and orange rind;fold in whipped cream.

3. Sandwich about half of the mixture between wafers to makelog; ice with remaining mixture. Stand toothpicks on top (socover won’t touch cream); cover and refrigerate for 4 hours.

4. Garnish with well-drained oranges on top and around cake.Slice diagonally to serve. Makes 8 servings.

MAKE

AHEAD: Cake can be refrigerated for upto one day.







GOOD: Vitamin C

If you are in a hurry,buy the extra-thick orGreek-style drainedyogurt, or use quarkinstead of drainedyogurt in this recipe.

Lemon Mousse with Raspberry Sauce

This long-time favourite dessert is lightened up by using only half theusual amount of whipping cream and no eggs.

1 envelope (7 g) unflavoured gelatin 11/4 cup cold water 50 mL1 cup granulated sugar or Splenda® 250 mL1/2 cup lemon juice (approx 2 1/2 large lemons) 125 mL1 tbsp grated lemon rind 15 mL1 cup low-fat yogurt 250 mL1/2 cup whipping cream, whipped 125 mL

Raspberry Sauce (recipe follows)

1. Sprinkle gelatin over water; let stand for 1 minute or untilsoftened. Stir over low heat until dissolved or microwave onmedium for 1 minute.

2. In bowl, whisk together sugar, lemon juice, rind and yogurt;whisk in gelatin. Refrigerate until slightly thickened.

3. Fold in whipped cream. Spoon into 6-cup (1.5 L) servingbowl or individual sherbet or stemmed glasses. Chill for 2 hours.

4. Spoon Raspberry Sauce onto plates; top with scoop ofmousse. (Or, spoon sauce over mousse in sherbet glasses.)Makes 6 servings.

MAKE


Raspberry Sauce1 pkg (300 g) frozen unsweetened 1

raspberries (partially thawed)3 tbsp icing sugar or Splenda® or Equal® 50 mL1 tbsp lemon juice and/or Grand Marnier 15 mL

1. In blender, purée raspberries, sugar and lemon juice. Strainthrough sieve to remove seeds. Makes 1 cup (250 mL).

MAKE

AHEAD: Sauce can be refrigerated for upto three days.

DESSERTS 221


PER SERVING (NO SAUCE):228 calories4 g protein8 g total fat




PER SERVING WITH


SAUCE, PER SERVING

(2 TBSP/25 ML):20 calories.3 g protein.2 g total fat


5 g carbohydrate.1 g dietary fibre


PER SERVING WITH


StrawberrySauceSubstitute strawberriesfor raspberries. Do notstrain.

Easy Berry FlanThis spectacular dessert is one of my all-time favourites. I make itwith any combination of fresh berries. Making the base is mucheasier than rolling out pastry.

Base1 1/2 cups all-purpose flour 375 mL1/2 cup granulated sugar 125 mL1 1/2 tsp baking powder 7 mL1/3 cup butter, softened 75 mL2 egg whites 21 tsp vanilla 5 mL

Filling1/2 cup granulated sugar* 125 mL2 tbsp all-purpose flour 25 mL3 cups sliced fresh strawberries 750 mL1 cup fresh blueberries 250 mL

Topping1 cup sliced fresh strawberries and/or 250 mL

blueberries2 tsp icing sugar 10 mL

1. Base: In food processor, combine flour, sugar, baking powder,butter, egg whites and vanilla; mix well. Lightly press ontobottom of 11-inch (28 cm) greased flan pan.

2. Filling: In bowl, combine sugar and flour; toss with straw-berries and blueberries. Spoon over base. Bake in 350°F (180°C)oven for 60 to 70 minutes or until top is bubbling. Let cool.

3. Topping: Arrange berries decoratively over flan. Sift icingsugar over top. Makes 10 servings.

MAKE

AHEAD: Through step 2, covered andrefrigerated for up to 24 hours. Completestep 3 up to one hour before serving.


Raspberry andBlueberry Flan Substitute fresh orindividually quick-frozen (do not thaw)raspberries forstrawberries.

BumbleberryFlan Use at least 3 kinds ofberries to make a totalof 4 cups (1 L) berriesin the filling:strawberries,raspberries, blueberries,boisenberries and/orblackberries.

*Reduced sugar versions

1) Substitute Splenda®for granulated sugar in base and in filling.Base will be thin andcrisp.OR

2) Make base as inrecipe. For filling, omitsugar and reduce flourto 1 tbsp (15 mL).Cover with foil after 20minutes of baking.When cool, sprinkle 2tsp (10 mL) Equal®over baked and cooledflan. Then add topping.






GOOD: Vitamin C

Fresh Plum FlanThis is a lovely fall dessert when plums are in season. In the winter, use2 cans (each 14 oz/398 mL) plums, thoroughly drained. (Picturedopposite page 218.) Use any kind or combination of fresh plums.Serve with Lemon Cream (page 237).

3/4 cup granulated sugar or 1/2 cup (125 mL) 175 mLsugar plus 1/4 cup (50 mL) Splenda®

1/3 cup butter, softened 75 mL2 eggs 21 cup all-purpose flour 250 mL1 tsp baking powder 5 mL1 tsp grated orange or lemon rind 5 mL1/4 cup low-fat milk 50 mL3 cups quartered pitted plums 750 mL1/4–1/2 cup packed brown sugar 50–125 mL1 tsp cinnamon 5 mL

1. In large bowl and using electric mixer, cream togethergranulated sugar and butter; beat in eggs one at a time, beatingwell after each addition.

2. Combine flour, Splenda® (if using), baking powder andorange rind; beat into egg mixture alternately with milk, makingthree additions of flour and two of milk.

3. Turn into greased 10-inch (3 L) springform pan; combinebrown sugar and cinnamon; sprinkle over batter. Arrange plums,cut side down, in circles on top.

4. Bake in 350°F (180°C) oven for 45 to 55 minutes or untiltop is golden and toothpick inserted into flan comes out clean.Serve warm or cold. Makes 10 servings.

DESSERTS 223






PER SERVING WITH

SPLENDA® AND 1/4 CUP

(50 ML) BROWN SUGAR:200 calories32.5 g carbohydrate

Fresh Pear FlanInstead of plums,substitute 2 fresh ripepears, peeled, cored andcut into 1/4-inch(5 mm) thick slices.Arrange slightlyoverlapping slices incircles on top, lightlypushing into batter.

Fresh Apple FlanInstead of plums, use2 large apples, peeled,cored and cut into 1/4-inch (5 mm) thickslices. Arrange slightlyoverlapping slices incircles on top, lightlypushing into batter.

Baked Pear Bread Puddingwith Honey-Almond Sauce

This recipe is for my friend Alastair Spiers, who generously keeps mesupplied with pears from his tree every fall. It is also good servedwith Vanilla Cream (page 238) or Butterscotch Sauce (page 239).

1 1/2 cups low-fat milk 375 mL1/2 cup granulated sugar or Splenda® 125 mL1 tsp almond extract 5 mL6 cups cubed French bread (crusts removed) 1.5 L3 cups chopped peeled pears 750 mL2 eggs, beaten 21 tsp soft margarine or butter 5 mL3 tbsp packed brown sugar 50 mL2 tbsp slivered almonds 25 mL

1. Combine milk, sugar or Splenda® and almond extract; stir todissolve sugar; stir in bread cubes and let stand for 10 minutes.Stir in pears and eggs.

2. Spread margarine in 8-inch (2 L) square baking dish; spoonin mixture, levelling top with spoon. Sprinkle with brown sugarand almonds. Bake in 350°F (180°C) oven for 40 minutes oruntil firm to the touch. Serve warm with sauce. Makes 10 servings.

MAKE

AHEAD: Through step 2 for up to fourhours.

Honey-Almond Sauce 3/4 cup low-fat yogurt 175 mL2 tbsp liquid honey or Splenda® or Equal®* 25 mL1/2 tsp almond extract 2 mL

1. In small bowl, combine yogurt, honey and almond extract.Makes 3/4 cup (175 mL).*If using sweetener, add more to taste.

MAKE

AHEAD: Sauce can be refrigerated for upto two days.







PER SERVING WITH


PER SERVING

(2 TBSP/25 ML SAUCE):41 calories2 g protein0.5 g total fat




PER SERVING WITH


ToppingsCompare2 tbsp (25 mL): Fat (g)Whipping cream . . . . . . . . . . 11.0Whipped cream . . . . . . . . . . . 5.5Vanilla Cream (page 238) . . . . . . . 1.0Honey-Almond Sauce . . . . . . . . . . . 0.5

Apple-Pecan Phyllo CrispsOnce you are familiar with using phyllo pastry, this is a very easyand delicious dessert to make. (Pictured opposite page 219.)

2 sheets phyllo pastry 22 tsp soft margarine or butter, melted 10 mL2 tbsp chopped pecans, toasted* 25 mL1 1/2 tsp icing sugar 7 mL

Apple Filling1/3 cup packed brown sugar 75 mL

Grated rind of half a lemon1 tbsp lemon juice 15 mL1/2 tsp cinnamon 2 mL3 cups sliced peeled apples 750 mL

1. Lay single sheet of phyllo on counter; brush with half of themargarine. Using scissors, cut crosswise into three 5-inch(12 cm) wide strips; fold each strip into thirds to form squareshape.

2. Using scissors, round off corners and gently mould into muffin cups. Repeat with remaining phyllo to make 6 shells.Bake in 400°F (200°C) oven for 5 minutes or until golden.

3. Apple Filling: In heavy skillet, combine sugar, lemon rind,lemon juice and cinnamon; cook over medium heat until bubbly.

4. Add apples and cook, stirring often, for 5 minutes or untiltender; let cool slightly.

5. Spoon into prepared shells. Sprinkle with pecans; sift icingsugar over top. Serve warm or at room temperature. Makes 6servings.*Toast pecans in small skillet over medium-low heat for 1 to 2 minutes, stirring.

MAKE

AHEAD: Through step 2; Phyllo Crispscan be stored in airtight container for upto three days. Through step 4 for up to sixhours.

DESSERTS 225


PER SERVING:132 calories 1 g protein 3 g total fat




About Phyllo• Packages of phyllo

dough containingabout 20 paper-thinsheets are availableat mostsupermarkets.

• Thaw before using.• Unwrap package

just before using.Cover phyllo withdamp tea towel. Usesheets as you needthem and re-coverstack right away tokeep from dryingout.

• Extra sheets shouldbe thoroughlywrapped and frozenas quickly aspossible.

Pumpkin Pie with Orange Cream

This traditional pie is lightened up by using whole milk instead ofcream, a minimum of pastry and an orange cream topping instead of whipped cream. It’s best when made a day or two in advance forflavours to blend.

2 eggs, lightly beaten 22 cups cooked mashed pumpkin, or 1 can 500 mL

(14 oz/398 mL) pumpkin purée1 1/4 cups whole milk or 2% evaporated milk 300 mL3/4 cup packed brown sugar or Splenda® 175 mL2 tsp ground cinnamon 10 mL1/2 tsp each ground ginger, cloves, 2 mL

nutmeg and salt1 unbaked 9-inch (23 cm) pie shell 1

(Flaky Pastry, page 227)Orange Yogurt Cream (page 237)

1. In bowl, whisk together eggs, pumpkin, milk, sugar orSplenda®, cinnamon, ginger, cloves, nutmeg, and salt. Pour into pie shell.

2. Bake in 425°F (220°C) oven for 15 minutes. Reduce heat to350°F (180°C); bake for 45 minutes or until firm to the touchand knife inserted in centre comes out clean. Serve cold withOrange Yogurt Cream. Makes 8 servings.

MAKE

AHEAD: Pie can be covered and refrigerat-ed for up to three days.



PER SERVING (NO SAUCE):226 calories5 g protein7 g total fat




GOOD: Iron, FolacinEXCELLENT: Vitamin A

PER SERVING WITH


Pumpkin is a richsource of iron and betacarotene (vitamin A).

Canned PumpkinWhen buying cannedpumpkin for thisrecipe, don’t buypumpkin pie filling, asit is spiced. Instead,just buy plain puréedpumpkin.

Flaky PastryThis is a tender pastry using a minimum amount of fat. I tried tomake a pastry using vegetable oil, which is lower in saturated fatthan butter or margarine, but the pastry was too tough.

1 cup cake-and-pastry flour 250 mL1/4 tsp salt 1 mL3 tbsp hard butter, cut in chunks 50 mL3 tbsp (approx) cold water 50 mL

1. In bowl, combine flour and salt. With pastry blender orfingers, cut or rub in butter until mixture is crumbly.

2. Sprinkle with cold water, tossing with fork to mix. Gatherdough together and form into ball. Wrap in plastic wrap andrefrigerate for 30 minutes.

3. Roll out on lightly floured surface and fit into 9-inch (23 cm)pie plate. Makes 1 pie shell, enough for 8 servings.

MAKE


DESSERTS 227

GI VALUE: 71 (HIGH)

PER SERVING (1/8 SHELL):87 calories1 g protein4 g total fat




Food Processor Pastry When making pastryin a food processor, it’svery important that thebutter and water bevery cold.

In food processor,combine flour and salt.Add butter and processwith on/off motionuntil mixture resemblescoarse crumbs. Withprocessor running, addwater all at oncethrough feed tube.Process just untildough starts to clumptogether. Remove fromprocessor and proceedas with bowl method.

Pear Pie with Apricots and Ginger

Ginger goes well with pears, but you could substitute one or twoteaspoons (5 or 10 mL) of cinnamon instead. Choose ripe yet firmpears, as they will keep their shape.

6 cups sliced peeled pears (about 7) 1.5 L1/2 cup dried apricots, cut in strips 125 mL

Grated rind of 1 lemon2 tbsp lemon juice 25 mL1 tbsp grated gingerroot 15 mL

(or 1 tsp/5 mL ground)1/2 cup granulated sugar or Splenda® 125 mL1/4 cup all-purpose flour 50 mL3 sheets phyllo pastry 34 tsp melted butter 20 mL

1. In bowl, combine pears, apricots, lemon rind, lemon juiceand ginger. Mix sugar with flour; stir into fruit. Pour into deep9- or 10-inch (23 or 25 cm) pie plate; cover lightly with foil.

2. Bake in 425°F (220°C) oven for 35 minutes or until pearsare tender and filling is bubbling. Remove from oven; reduceheat to 375°F (190°C). Place one sheet of phyllo on work sur-face; brush lightly with butter. Scrunch gently with fingertips tocover 1/3 of top of pie; place on pie filling. Repeat with remain-ing phyllo to cover filling. Bake 7 to 10 minutes or until pastryis golden. Cover loosely with foil and cook another 5 minutes.Let cool at least 10 minutes before serving. Makes 8 servings.

MAKE

AHEAD: Pie can be set aside for up to sixhours; serve hot or cold. To reheat, warmin 350°F (180°C) oven for 10 to 15 min-utes.







PER SERVING WITH


Use scissors to cutapricots into thinstrips.

Winter Berry TrifleThis light version of a Christmas favourite uses angel food cake,a custard with half the egg yolks and no whipping cream. No onewill notice the difference. In fact, after a large meal, they’ll like this version better. Use any kind of fresh berries when available.

1 angel food cake or light pound cake 11/4–1/2 cup dry sherry, brandy, or raspberry juice 50–125 mL1 pkg each (300 g each) frozen unsweetened 1

blueberries and raspberries, thawed and drained*

Custard Sauce 3/4 cup granulated sugar or Splenda®* 175 mL1/3 cup cornstarch 75 mLPinch salt Pinch4 cups 2% milk 1 L4 egg yolks, lightly beaten 42 tsp vanilla 10 mL1/4 tsp cinnamon 1 mL

Garnish (see sidebar)

1. Custard Sauce: In heavy nonaluminum saucepan, combinesugar or Splenda®, cornstarch and salt; stir in milk. Stir andbring to boil over medium heat; simmer for 2 minutes or untilslightly thickened, stirring constantly.

2. Whisk about 1/2 cup (125 mL) into egg yolks; whisk yolksback into saucepan. Cook, stirring, over low heat for about1 minute or until thickened. Stir in vanilla and cinnamon. Placeplastic wrap directly on surface; refrigerate for at least 2 hours.

3. Cut cake into 1-inch (2.5 cm) cubes. (You should have atleast 5 cups (1.25 L) cake cubes.) Line bottom of 10-cup (2.5 L)glass bowl with half of the cake; sprinkle with half of the brandyand all of the blueberries. Spoon half of the custard over top.Repeat layers, using raspberries. Cover and refrigerate for 2 hours.Makes 12 servings.*To use fresh berries, substitute 1 1/2 cups (375 mL) each fresh blueberries and raspberries.

MAKE

AHEAD: Through step 2 for up to twodays. Through step 3 for up to four hours.

DESSERTS 229


PER SERVING (MADE WITH

1/2 CUP SHERRY):241 calories6 g protein4 g total fat




PER SERVING WITH

1/4 CUP SHERRY AND


Just before serving thetrifle, garnish with anarray of colourful fruit.Strawberrries, thawedraspberries, peeledsliced kiwi fruit andmint leaves would adda festive touch, orlightly sift cinnamonover top.

Meringues with Lemon CreamI like to serve these for buffets—they taste scrumptious, and are easyto serve and eat. Arrange meringues on large platters and let guestshelp themselves. (Pictured opposite page 187.)

Meringues5 egg whites 51/4 tsp cream of tartar 1 mL1 cup granulated sugar 250 mL1 tbsp cornstarch 15 mL

Grated rind of 1 lemon1 tsp vanilla 5 mL

Lemon Cream2 cups low-fat yogurt (gelatin free) 500 mL2/3 cups granulated sugar or Splenda®* 150 mL1/4 cup cornstarch 50 mL1/2 cup lemon juice 125 mL1/2 cup water* 125 mL2 egg yolks, lightly beaten 2

Grated rind of 2 lemons1/2 cup whipping cream, whipped 125 mL

Garnish2 cups sliced strawberries and/or raspberries 500 mL

1. Meringues: In large bowl, beat egg whites with cream oftartar until soft peaks form. Beat in half the sugar, 1 tbsp (15mL) at a time, until stiff glossy peaks form. Combine remainingsugar, cornstarch and lemon rind; gradually beat into whites.Beat in vanilla.

2. On parchment or foil-lined baking sheets, spoon meringueinto twelve 4- to 5-inch (10 to 12 cm) rounds. Using back ofspoon, press down on rounds to indent and form shells. Bake in225°F (100°C) oven for 2 1/2 to 3 hours or until firm to thetouch and foil peels away easily from meringue. Remove foil; letcool on rack.

3. Lemon Cream: In cheesecloth-lined sieve set over bowl,drain yogurt in refrigerator for 2 hours or until yogurt is 1 cup(250 mL). Discard liquid.


4. In nonaluminum saucepan, mix sugar or Splenda® and cornstarch. Add lemon juice and water*; bring to boil, stirringconstantly. Reduce heat and simmer gently for 3 minutes oruntil thickened.

5. Whisk a little hot mixture into yolks; gradually stir back intosaucepan. Cook over low heat, stirring, for 2 minutes; stir inlemon rind.

6. Let cool to room temperature (if in a hurry, stir over a bowlof ice). Whisk in drained yogurt. Gently fold in whipped cream.

7. Spoon into meringues. Garnish with fruit. Makes 12 servings.*If using Splenda®, add an additional 1/2 cup (125 mL) water.

MAKE

AHEAD: Through step 2; meringues can bestored in airtight container for up to oneweek. Steps 3 through 6; cover LemonCream with plastic wrap and refrigeratefor up to one day. Assemble meringues upto two hours before serving.

DESSERTS 231



3 g saturated fat 49 mg cholesterot



GOOD: Vitamin C

PER SERVING WITH


Mango FoolServe this creamy dessert garnished with sliced mango and any otherfruit such as strawberries or mandarin oranges. Because there is noother fat, this dessert has room for a little whipping cream and it stillfits into a healthy diet.

1 cup low-fat yogurt (no gelatin) 250 mL1 ripe mango 11/4 cup granulated sugar or Splenda® or Equal® 50 mL1/3 cup whipping cream 75 mL

Garnish (optional)1 mango, sliced 11 cup mandarin orange segments or 250 mL

small strawberries

1. In cheesecloth-lined sieve set over bowl, drain yogurt in refrigerator for 1 to 2 hours or until yogurt is 1/2 cup(125 mL). Discard liquid.

2. Peel mango; slice fruit from pit and purée in food processor.(You should have about 1 1/4 cups (300 mL)). Stir in sugar orSplenda® and yogurt.

3. Whip cream; fold into mango mixture.

4. Garnish: Serve in stemmed glasses or on dessert plates and top or surround with sliced mango, berries and/or orangesegments. Makes 4 servings.

MAKE



GI VALUE: 51 (LOW)






PER SERVING WITH


Cherry FoolInstead of mango,substitute 1 package(300 g) frozen sweetdark pitted cherries,thawed and drained;purée. Reduce sugar to2 tbsp (25 mL) and add1 tbsp (15 mL) lemonjuice. Garnish withcherries.

Rhubarb Fool Instead of mango,substitute 1 cupMicrowave RhubarbSauce (made withoutstrawberries) or StewedRhubarb (see page 233).Garnish withraspberries, strawberriesand/or blueberries.

Microwave Rhubarb Saucewith Raspberries or Strawberries

Fresh berries add a delightful flavour to rhubarb sauce. Serve warmor cold with Gingerbread Cake (page 212) or over frozen vanillayogurt or strawberries.

4 cups chopped rhubarb (1 1/4 lb/625 g) 1 L1 strip (3 inches/8 cm) orange rind 11 tbsp water 15 mL3/4 cup granulated sugar or Nutrasweet® 175 mL

or Equal® to taste1 cup raspberries or sliced strawberries 250 mL

1. In microwaveable dish, combine rhubarb, orange rind andwater; cover with lid or vented microwaveable plastic wrap.

2. Microwave at High for 4 minutes; stir. Microwave for another 3 minutes or until rhubarb is tender. Stir in sugar orEqual® until dissolved. Stir in berries. Makes 5 servings,1/2 cup (125 mL) each.

DESSERTS 233






Don’t peel the rhubarb,just wash. The skinprovides colour and I’msure must have fibreand vitamins. (Discardleaves.)

Stewed Rhubarb Follow MicrowaveRhubarb Sauce: Insaucepan, combinerhubarb, sugar, andwater; cook overmedium heat, stirring,until sugar dissolves.Simmer, uncovered andstirring occasionally, for10 to 15 minutes oruntil rhubarb is tender.

Nectarine and OrangeCompote

Poached nectarines spiked with rum and a garnish of orange slicesmake a beautiful summer dessert. Add fresh berries or sliced yellowplums to taste.

4 cups water 1 L3/4 cup granulated sugar or Splenda® 175 mL6 nectarines 62 oranges 22 tbsp lemon or lime juice 25 mL1/4 cup white rum (optional) 50 mL

1. In saucepan, bring water and sugar to boil, stirring untilsugar dissolves.

2. Meanwhile, blanch nectarines in boiling water for 30 to 60seconds; plunge into cold water to cool. Peel, halve and pit.

3. Using zester or vegetable peeler, cut thin strips of rind fromone of the oranges; squeeze juice into hot syrup. Add orangerind and lemon juice. Add nectarines (syrup should cover fruit;if necessary cook in batches); simmer for 5 to 8 minutes or untilfruit is tender when pierced. Place nectarines in bowl and pourhot syrup over top; let cool.

4. Slice remaining orange; halve each slice and add to bowl.Add rum (if using). Makes 8 servings.

MAKE

AHEAD: Compote can be covered andrefrigerated for up to one day; serve atroom temperature.


GI VALUE: 51 (LOW)





PER SERVING WITH SPLENDA®:75 calories18.3 g carbohydrate

Canada’s Food Guide toHealthy Eatingrecommends we have5 to 10 servings perday of fruit andvegetables and choosedark green and orangevegetables and orangefruit more often.

These foods arehigher than othervegetables and fruits incertain key nutrientssuch as vitamin A andfolacin. Go forcantaloupes, oranges,mangoes, peaches andpapayas.

Peach andOrange Compote Substitute peaches fornectarines.

Apricot, Orange and Fig Compote

I love to have this in the refrigerator, on hand for breakfast or dessert.I often add fresh fruit such as grapes, kiwi, banana or berries.

3/4 cup dried figs (about 4 oz/125 g) 200 mL3 cups water 750 mL1 cup dried apricot halves 250 mL6 whole allspice 6

Grated rind and juice of 1 lemon1 tbsp liquid honey (optional) 15 mL2 oranges, peeled and sliced 2

1. Trim off tough ends of figs.

2. In saucepan, combine water, figs, apricots, allspice and gratedrind and juice of lemon; bring to boil. Cover and reduce heat;simmer for 20 minutes or until fruit is tender. Let cool.

3. Stir in honey and oranges. Serve at room temperature orcold. Makes 8 servings.

MAKE

AHEAD: Compote can be stored in refrig-erator for up to five days.

DESSERTS 235






GOOD: Vitamin C

Orange juice is a goodsource of folacin as wellas vitamin C. Folacin isrequired for growthand is especiallyimportant duringpregnancy, particularlyin the first month.

Berries with Orange CreamSpoon this low-fat creamy sauce over juicy fresh strawberries. You’llenjoy it so much you’ll want to try it over other fresh berries or slicedfruit or combinations of both. I love this made with Grand Marnier,it’s also good with rum or concentrated frozen orange juice.

3 cups small strawberries 750 mL

Orange Cream 1/2 cup 1% sour cream 125 mL3 tbsp granulated sugar 50 mL1 tbsp orange liqueur or rum or 15 mL

concentrated frozen orange juice1 tbsp low-fat yogurt 15 mL1/2 tsp grated orange rind 2 mL

1. Orange Cream: Combine sour cream, sugar, orange liqueur,yogurt and orange rind; mix well.

2. Spoon sauce over individual bowls of berries. Makes 4 servings.

MAKE

AHEAD: Sauce can be refrigerated for upto four days.


GI VALUE: 48 (LOW)





EXCELLENT: Vitamin C

Berries with ice creamis a lovely dessert, butread the nutritionlabels on ice creamproducts before buying.The fat and caloriecontent of ice creamproducts varies widely.

Orange or Lemon Yogurt Cream

This is delicious over fresh fruit, or as a dessert topping instead ofwhipped cream. Use extra-thick or Greek-style in this recipe, or, if itisn’t available, drain yogurt as in sidebar.

1 cup extra-thick yogurt 250 mL1/4 cup granulated sugar or Splenda® or Equal® 50 mL1 tsp grated orange or lemon rind 5 mL1 tbsp frozen orange juice concentrate or 15 mL

lemon juice (optional)

1. Stir together yogurt, sugar or substitute, rind and juice (ifusing). Taste and add more sugar or sugar substitute to taste.Makes 1 cup (250 mL).

MAKE

AHEAD: Cream can be covered and refrig-erated for up to one week.

DESSERTS 237

GI VALUE: 49 (LOW)

PER SERVING:(2 TBSP/25 ML):

54 calories 2 g protein 1 g total fat




PER SERVING WITH


To Make Your OwnExtra-Thick Yogurt In cheesecloth-linedsieve set over bowl,drain 2 cups (500 mL)low-fat (no gelatin)yogurt in refrigeratorfor 4 hours or untilyogurt is 1 cup (250mL). Discard liquid.

ABOUT YOGURT

• Low-fat plain yogurt is very useful in low-fat cooking and oftencan be substituted for higher-fat, higher-calorie ingredients such assour cream or whipping cream.

• Because yogurt is more acidic than other dairy products, reduceother acidic ingredients such as lemon juice or vinegar whensubstituting yogurt.

• Stir in yogurt; don’t beat or use a food processor or it will liquefy.• When heating yogurt, to prevent it from separating, mix 1 tbsp

(15 mL) cornstarch or flour into 1 cup (250 mL) of yogurt.• When buying yogurt to drain, be sure to get the kind without any

gelatin. You want the kind that has a little liquid on top.

Amaretto Custard SauceServe this light sauce over berries or fresh fruit and top with toastedslivered almonds. Or, for a super-fast sauce, stir amaretto (almondliqueur) into slightly softened vanilla ice cream.

1 tbsp granulated sugar 15 mL2 tsp cornstarch 10 mL1 cup 2% milk 250 mL1 egg yolk, whisked 12 tbsp amaretto or coffee liqueur 25 mL

1. In small non-aluminum saucepan, combine sugar andcornstarch; stir in milk. Bring to simmer over medium heat,stirring constantly; reduce heat to low and cook, stirring, for5 minutes or until thickened slightly.

2. Whisk about half of the hot mixture into yolk; whisk backinto hot milk mixture. Cook, stirring, over low heat for 2 min-utes or until thickened. Remove from heat and stir in amaretto.Let cool. Makes about 1 1/4 cups (300 mL).

MAKE

AHEAD: Sauce can be covered and refrig-erated for up to two days.

Vanilla CreamThanks go to my friend and fabulous cook Mary Holmes for thislow-cal, lower-fat, crème-fraîche-like sauce. If possible, make it a dayin advance because the sauce thickens considerably upon standing.

1/2 cup light sour cream 125 mL1/2 cup 2% milk 125 mL1/2 cup low-fat or extra-thick yogurt 125 mL1/4 cup granulated sugar or Splenda® or Equal® 50 mL1 tsp vanilla 5 mL


Almond CustardSaucePrepare AmarettoCustard Sauce,substituting 1 tsp (5 mL) almond extractfor the amaretto.

PER SERVING





PER SERVING WITH


PER SERVING





1. Combine sour cream, milk, yogurt, sugar or sugar substituteand vanilla; stir to dissolve sugar. Cover and refrigerate for atleast 1 hour. Makes 1 1/2 cups (375 mL).

MAKE

AHEAD: Sauce can be covered and refrig-erated for up to three days.

Butterscotch SauceServe this wonderful caramel sauce hot or warm over frozen yogurt,or vanilla, chocolate or coffee ice cream, or with gingerbread, bakedapples, poached pears or peaches.

1 cup packed light brown sugar or 1/2 cup 250 mL(125 mL) each brown sugar and Splenda®

1/2 cup 2% evaporated milk 125 mL1 tbsp butter 15 mL2 tbsp light corn syrup 25 mL

1. In heavy saucepan, combine sugar and Splenda® if using,milk, butter and corn syrup; over medium heat, stirring often, bring to simmer. Cook, stirring for 1 to 2 minutes untilthickened slightly. Makes 1 cup (250 mL) or 3/4 cup (175 mL) if made with Splenda®.

MAKE

AHEAD: Sauce can be covered and refrig-erated for up to one week.

DESSERTS 239

Vanilla Cream isdelicious over freshberries or any freshfruit along withGingerbread Cake(page 212), or withBaked Pear BreadPudding (page 224) or with any dessertinstead of whippedcream.


PER SERVING





PER SERVING WITH



APPENDIX:CANADIAN DIABETES ASSOCIATIONFOOD CHOICE VALUES

People with diabetes have the same nutritional needs as anyone else. A dietitian-nutritionist can show you how to balance the kind and amount of food eaten with activityand/or medication by individualizing a meal plan based on the Canadian DiabetesAssociation’s Good Health Eating Guide.

The recipes in this book have had Food Choice Values and Symbols assigned to themaccording to Guidelines for Assigning Canadian Diabetes Association Food Choice Values(Beta Release, Vol. 17, Number 3, September, 1993). By providing these values, people withdiabetes and their families can incorporate these recipes into their meal planning accurately.

For more information on diabetes, the Canadian Diabetes Association, or the GoodHealth Eating Guide, contact the Canadian Diabetes Association, 15 Toronto Street, Suite800, Toronto, Ontario M5C 2E3 (www.diabetes.ca) or 1-800-Banting (226-8464).

The symbols are as follows: Starch: ; Fruits and Vegetables: ; Milk: ;Sugars: ; Protein: ; Fats & Oils: ; Extras: .

The following food choice values refer to the main recipes indicated, not to recipe variations that may appear on those pages.

Food Choice Per Serving Starch Fruits & 2% Sugars Protein Fats ExtrasVegetables Milk Foods & Oils

Page Recipe (Portion size)

34 Jiffy Salsa Dip (1/16) 135 Clam Dip with Herbs (2 tbsp) 1/236 Roasted Red Pepper and Fresh Basil Dip (1 tbsp/15 mL) 1/237 Roasted Eggplant Dip (1 tbsp/15 mL) 138 Herbed Cheese Spread (1/16) 1/239 Crostini (3 slices) 1 140 Chicken Fingers (1/16) 1/241 Chinese Chicken Balls with Dipping Sauces41 •Chinese Chicken Balls — no sauce (1 ball) 1/241 •Minted Coriander Dipping Sauce (1/2 tsp/2 mL) 141 •Spicy Apricot Sauce (1/2 tsp/2 mL) 142 Smoked Turkey-Wrapped Melon Balls (1/48) 143 Thai Shrimp Salad in Mini Pita Pockets (3 pieces) 1/2 1/244 Sun-Dried Tomato and Onion Toasts (1 piece) 1/245 Fresh Tomato Pizza (1/4) 3 1 2 1/246 Tortilla Pizza Triangles (1/32) 146 Tortilla Pizza Triangles (1/8) (4 pieces) 1/2 1/247 Goat Cheese and Pesto Tortilla Pizzas (1/8) 1 1/2 1 1 1/2 148 Grilled Salmon Ribbons with Sesame and Coriander (1/4) 3

241



48 Grilled Salmon Ribbons with Sesame and Coriander (1/16) 149 Thai Pork Skewers (1/30) 1/249 Thai Pork Skewers (1 toothpick) 150 Open-Faced Sandwiches50 •Bruschetta (1/4) 1 1 1 150 •Greek Salad (1/4) 2 1/2 1/2 1/2 2 151 •Smoked Turkey with Asparagus (1/4) 1 1/2 2 151 •Grilled Chicken Breast with Mango Salsa (1/4) 1 1/2 2 152 Cheese and Tomato Quesadillas (1/12) 1/2 1/2 1/253 Spicy Popcorn (1 cup/250 mL) 1/2 1/253 Candied Corn (1 cup/250 mL) 1/2 1 1/254 Tofu Blender Drink (1/4) 3 1/2 1 1/2 1/254 Hot Spiced Cider (without Calvados or brandy)

(1/16) (1/2 cup/125 mL) 1 1/255 Fruit Spritzers (1 serving) 2 1/256 White Sangria Punch (2/3 cup/150 mL) 1 1/256 Cranberry Lime Christmas Eve Punch 1 1/258 Curried Cauliflower Soup (1/6) (3/4 cup/175 mL) 1 1 1/258 Chilled Cucumber Mint Soup (1/6) (3/4 cup/175 mL) 1 159 Purée of Tomato Soup with Fresh Basil (1/6)

(1/2 cup/125 mL) 1/2 1/260 Broccoli Soup (1/5) (1 cup/250 mL) 1 1/2 1/261 Leek and Mushroom Soup with Fresh Basil (1/6)

(1 cup/250 mL) 1/2 1 1/2 162 Hot and Sour Soup (1/8) (3/4 cup/175 mL) 1/2 1 1/2 1/263 Thai Noodle and Chicken Soup (1/8) (3/4 cup/175 mL) 1 1 164 Miso Soup with Tofu (1/4) (3/4 cup/175 mL) 1/2 1/2 1/265 Three-Grain Vegetable Soup (1/6) 1/2 1 166 Red Bean and Rice Soup (1/6) (1 cup/250 mL) 1 1/2 167 Italian Chick-Pea and Pasta Soup (1/4) (300 mL) 2 1 1/268 Carrot and Corn Chowder (1/6) 1 1/2 169 Fish ‘n‘ Vegetable Chowder (1/4) (13/4 cups/425 mL) 2 1/2 1 370 Hearty Scotch Broth (1/8) (1 cup/250 mL) 1/2 1/2 172 Light Tuna Salad in Tomatoes (1/3) 1/2 1/2 273 Warm Scallop Salad (1/6) 1/2 274 Chick-Pea, Sweet Pepper and Fresh Basil Salad (1/8) 1 1/275 Mediterranean Red Pepper, Lentil and Bean Salad (1/8) 1 1/2 176 Bulgur Salad with Cucumber and Feta (1/12) 1/2 1 177 Easy Couscous Vegetable Salad (1/4) 1 1/2 178 Asparagus and Mushroom Salad (1/6) 1/2 1/2 179 Green Bean Salad with Buttermilk Dressing (1/6) 1/2 1/2 1/280 Salade Composée (1/4) 2 1/2 1 1 1/2 2

81 Thai Cucumber Salad (1/6) 1/282 Asian Coleslaw (1/12) 1/2 1/2 1 183 Purple Vegetable Slaw (1/4) 1/2 1/2 1/2 184 Warm Potato and Tuna Salad (1/8) 1 1/2 185 Tossed Green Salad with Asian Vinaigrette (1/8) 1/2 186 Tomato Basil Dressing (1 tbsp/15 mL) 1/287 Yogurt Herb Dressing (1 tbsp/15 mL) 1/288 Mustard Garlic Vinaigrette (1 tbsp/15 mL) 191 Barbecued Curried Chicken Breasts (1/6) 1/2 4 192 Chinese Chicken Burgers (1/4) 3 1/2 193 Grilled Chicken Breast Burgers with Caramelized

Onions and Sun-Dried Tomatoes (1/4) 2 1 494 Jamaican Jerk Chicken (1/4) 1 4 1/295 Herb and Buttermilk Barbecued Chicken (1/6) 3 1/2 196 Sherry Chicken Breasts Stuffed with Zucchini and Carrots (1/6) 1/2 498 Grilled Hoisin Chicken on Greens (1/6) 1/2 1/2 499 Chicken and Snow Peas in Black Bean Sauce (1/4) 1 4100 Asian Chicken (1/6) 2 1/2 1/2 1 4 1101 Asian Sauce (1 tbsp/15 mL) 1/2102 Indian-style Chicken with Yogurt and Spices (1/8) 1/2 1/2 4103 Chicken and Vegetable Stew with Parsley Dumplings (1/4) 4 1 4104 Turkey Vegetable Casserole (1/8) 1 1 1/2 2 1/2 1106 Roast Turkey with Sausage, Apple & Herb Stuffing (1/14), light 4106 Roast Turkey with Sausage, Apple & Herb Stuffing (1/14), dark 4107 Sausage, Apple and Herb Stuffing (1/14) 1/2 1/2 1108 Giblet Gravy (1/4 cup/50 mL) 1/2 1/2 1109 Lemon Pepper Turkey Loaf (1/4) 1/2 3 1/2 1110 Thai Barbecued Turkey Scaloppine (1/4) 4 1112 Steamed Ginger Fish Fillets (1/4) 3112 Fish Mediterranean (1/4) 3 1/2 1113 Lemon Tarragon Sole Fillets (1/4) 3 1114 Baked Breaded Fish Fillets with Almonds (1/4) 1/2 3 1/2115 Lemon Sesame Tuna Fillets (1/4) 5 1/2116 Barbecued Trout with Light Tartar Sauce (1/4) 5 1/2 1117 Barbecued Salmon Fillets (1/4) 5118 Baked Whole Salmon Stuffed with Mushrooms

and Artichokes (1/12) 1/2 3 1/2119 Creamy Dill Sauce (1 tbsp/15 mL) 1120 Shrimp and Chicken Jambalaya (1/8) 3 1 5 1121 Spicy Scallops (1/4) 1/2 2 1/2122 Salmon Salad Fajitas (1/4) 1 1/2 1 1 1/2 2




243



124 Beef Fajitas (1/3) 3 1/2 3 2 1/2125 Garlic-Soy Marinated Beef Strips (1/6) 1/2 2 1/2126 Beef and Asparagus Stir-Fry (1/4) 1 3127 Hoisin-Garlic Flank Steak (1/4) 1/2 4128 Burgers with Creamy Tomato Pickle Sauce (1/4) 2 1/2 3 1 1/2128 Burgers with Creamy Tomato Pickle Sauce

(1/4 using light mayonnaise) 2 1/2 3 2129 Meat Loaf with Herbs (1/4) 1 3 1/2 1130 Beef Filet Roasted with Mustard Peppercorn Crust (1/8) 4 1131 Pork Tenderloin Teriyaki (1/6) 2 1/2 1132 Lettuce Wrap or Crystal Fold Pork (1/4) 1 1 2 1/2 1133 Chick-Pea and Pork Curry (1/4) 2 1 2 1/2134 Skillet Sausage and Rice Paella (1/4) 2 1/2 1 2 1 1/2135 Honey Garlic Roast Pork (1/12) 1/2 3 1/2136 Chutney-Glazed Ham (100 g lean) 1/2 3137 Lemon Grass Marinated Leg of Lamb (1/8) 4138 Onions Stuffed with Lamb and Spinach (1/5) 1/2 1 1 1/2 1/2139 Lamb with Spinach and Feta (1/4) 1/2 1 2 1/2 1 1/2140 Moroccan Rabbit Tagine (1/6) 1 2 1/2 5142 Sesame Carrots (1/4) 1 1/2143 Snow Peas with Mushrooms (1/8) 1/2 1/2144 Sherried Green Beans with Sweet Red Peppers (1/10) 1/2 1/2145 Green Beans with Herbs and Pine Nuts (1/10) 1/2 1/2146 Spinach with Lemon and Nutmeg (1/3) 1/2 1146 Cauliflower with Fresh Dill (1/6) 1/2 1/2147 Ginger Stir-Fried Zucchini (1/4) 1/2 1/2148 Portobello Mushrooms with Sweet Peppers (1/6) 1/2 1149 Grilled Fall Vegetables (1/6) 1/2 1150 Barbecued Potato Packets (1/4) 2 1/2150 Rosemary Garlic Roasted Potatoes (1/6) 1 1/2 1/2151 Buttermilk Mashed Potatoes (1/12) 1 1152 Sweet Potato and Apple Purée (1/12) 1 1/2 1/2 1/2154 Pasta with Chick-Peas, Tomatoes and Herbs (1/4) 4 1/2 1 1/2 1155 Pasta with Tomatoes, Cheese and Jalapeños (1/6) 2 1/2 1/2 1 1/2 1 1/2156 Spaghettini with Ham and Cheese (1/4) 3 3 1/2157 Macaroni and Cheese (1/5) 2 1/2 1/2 2 1 1/2158 Light Fettuccine Alfredo with Fresh Herbs (1/4) 3 1/2 1 1/2 1159 Linguine with Mushrooms and Green Peppers (1/8) 2 1/2 1 1/2160 Summer Shrimp and Tomato Pasta (1/4) 2 1/2 1/2 4 1/2 1161 Linguine with Scallops and Leeks (1/4) 3 1 3 1/2162 Pasta Provençal (1/4) 3 1 2 1




163 Singapore Noodles with Pork (1/4) 3 1/2 1 1 1 1/2 1/2 1164 Jiffy Chinese Noodles (1/8) 1 1 1/2 1/2 1165 Make-Ahead Party Thai Noodles (1/8) 1 1/2 1/2 1/2 1/2166 Szechuan Beef with Noodles (1/4) 2 2 4167 Thai Noodles with Chicken and Broccoli (1/4) 3 1 4 1/2168 Singapore Noodle and Chicken Salad (1/6) 1 1/2 1 1/2 1/2169 Spicy Noodle Salad (1/8) 1 1/2 1/2 1/2170 Pasta Salad with Sun-Dried Tomatoes (1/8) 1 1/2 1/2 1 1/2171 Pasta and Ham Salad with Tomato Basil Dressing (1/8) 1 1/2 1/2 1172 Seafood Pasta Salad (1/8) 1 1/2 1/2 3174 Spinach Rice Casserole (1/6) 1 1/2 1/2 2 2175 Green Vegetable Risotto (1/8) 1 1/2 1/2 1/2 1175 Green Vegetable Risotto (1/4) 3 1 1 1176 Indian Rice with Lentils and Mushrooms (1/8) 1 1/2 1/2 1/2 1/2176 Indian Rice with Lentils and Mushrooms (1/4) 3 1 1 1177 Spanish Rice with Coriander (1/6) 2 1/2 1/2 1/2178 Chinese Vegetable Fried Rice (1/4) 3 1/2 1 1/2 1179 Wild Rice Pilaf (1/8) 1 1/2 1/2 1180 Rice with Black Beans and Ginger (1/4) 2 1/2 1 1181 Lemon Parsley Rice Pilaf (1/8) 2 1/2182 Roasted Red Peppers, Red Onion and Bulgur (1/4) 1 1/2 1/2 1183 Rice Pilaf with Shrimp and Snow Peas (1/4) 2 1/2 1/2 2184 Quinoa-Stuffed Green Peppers (1/4) 1 1/2 1 1/2 1/2185 Barley and Corn Casserole (1/8) 1 1/2 1/2 1/2186 Bean and Sausage Casserole (1/4) 1 1/2 1/2 2 1/2 1187 Potato, Bean and Tomato Stew with Basil (1/3) 3 1/2 1 1/2188 Winter Vegetable Curry with Couscous (1/6) 4 1/2 1 1189 Quick and Easy Spiced Couscous (1/6) 2 1/2 1/2190 Crustless Vegetable Quiche (1/4) 1/2 1/2 1 1/2 1191 Marinated Baked Tofu (1/4) 1 1/2 1 1192 Vegetable Tofu Stir-Fry (1/4) 1/2 1 2 3192 Vegetable Tofu Stir-Fry (1/4 with peanuts) 1/2 1 2 4193 Tomato, Eggplant and Zucchini Gratin (1/4) 1/2 1 1 1194 Apricot-Raisin Muesli (1/8) (1/2 cup/125 mL) 1 1 1/2 1/2196 Apple Cinnamon Whole Wheat Pancakes (1/3) 2 1 1/2 1 1/2197 Upside-Down Apple Pancake (1/6 without topping) 1/2 1/2 2 1/2 1198 Banana Blender Pancakes (1/8) (1 pancake) 1 1/2 1/2199 Citrus Double-Bran Muffins (1 muffin) (1/12) 1 1 1200 Jalapeño Cornmeal Muffins (1 muffin) (1/12) 1 1/2 1201 Rhubarb Bran Muffins (1 muffin) (1/12) 1/2 1 1 1202 Carrot Bran Muffins (1 muffin) (1/12) 1 1 1 1

245



203 Whole Wheat Raisin Soda Bread (1/20th of loaf) 1 1/2 1/2204 Raspberry Pecan Tea Bread (1/16) 1/2 1 1/2 1 1/2 1205 Cranberry Apricot Bars (1/20) 1/2 1 1/2 1206 Light Lemon Squares (1 square) 1/2 1 1207 Double Chocolate Brownies (1/16) 1/2 1/2 1208 Orange Hazelnut Biscotti (1 cookie) 1/2 1/2209 Apple Cinnamon Cookies (without glaze) (1 cookie) 1/2 1/2 1/2210 Lacy Oatmeal Crisps (1/60) 1/2 1/2211 Apricot Almond Cake (1/12 of cake) 1 1/2 1 1 1/2212 Gingerbread Cake (1/12 of cake) 1 1 1/2 1213 Pumpkin Spice Cake (1/24 of cake) 1 1/2 1 1/2 1/2214 Elizabeth Baird’s Chocolate Angel Food Cake (1/12) 1/2 2 1/2 1/2216 Chocolate Crêpes with Banana Cream Filling and

Chocolate Sauce (1 crêpe) 1/2 1 1 1217 Chocolate Sauce (2 tbsp) 2 1/2218 Chocolate Mocha Ice Cream Pie with Gingersnap Crust (1/12) 1/2 1/2 (1%) 2 1 1/2219 Chocolate Marbled Cheesecake (1/8) 1/2 2 1 1220 Orange Chocolate Refrigerator Cake (1/8 of cake) 1 1/2 1 1/2 1 1/2221 Lemon Mousse (without Raspberry Sauce) (1/6) 1/2 3 1/2 1 1/2 221 Lemon Mousse with Raspberry Sauce (1/6)

(2 tbsp/25 mL of sauce) 1 1/2 4 1 1/2221 Raspberry Sauce (2 tbsp/25 mL) 1/2222 Easy Berry Flan (1/10) 1 1/2 2 1 1/2223 Fresh Plum Flan (1/10) 1/2 1/2 2 1 1/2 1224 Baked Pear Bread Pudding (no sauce) (1/10) 1/2 1 1 1/2 1/2 1/2224 Honey-Almond Sauce (2 tbsp) 1/2 (1%) 1/2225 Apple-Pecan Phyllo Crisps (1/6) 1 1 1/2 1/2226 Pumpkin Pie (no sauce) (1/8 of pie) 1 2 1/2 1227 Flaky Pastry (1/8 of crust) 1/2 1228 Pear Pie with Apricots and Ginger (1/8) 1/2 2 1 1/2 1/2229 Winter Berry Trifle (1/12) 1/2 1/2 3 1230 Meringues with Lemon Cream (1/12) 1/2 3 1/2 1/2232 Mango Fool (1/4) 1 1 1233 Microwave Rhubarb Sauce with Raspberries

or Strawberries (1/5) (1/2 cup/125 mL) 1/2 3234 Nectarine and Orange Compote (without rum) (1/8) 1 1/2 1 1/2235 Apricot, Orange and Fig Compote (1/8) 2 1/2236 Berries with Orange Cream (1/4) 1 1 1/2237 Orange or Lemon Yogurt Cream (2 tbsp/25 mL) 1/2 1/2238 Amaretto Custard Sauce (2 tbsp/25 mL) 1/2238 Vanilla Cream (2 tbsp/25 mL) 1/2 1239 Butterscotch Sauce (2 tbsp/25 mL) 3 1/2

AAlmonds, toasting, 218Apple: cinnamon cookies, 209; flan,

223; & pecan phyllo crisps, 225;purée & sweet potatoes, 152;sausage & herb stuffing, 107

Applesauce, bran muffins, 201Apricot: about, 205; almond cake,

211; cranberry bars, 205;dipping sauce, 40; orange & figcompote, 235

Arugula, about, 73Asparagus: & beef stir-fry, 126; &

mushroom salad, 78; & smokedturkey, 51

BBaking, lower-fat, 196Banana, blender pancakes, 198Barbecuing: cutting fat in, 90; safe,

95, 128Barley: about, 185; & corn casse-

role, 185Bars, cranberry apricot, 205; see

also SquaresBasil: about, 86; tomato dressing,

86Bean, casserole, 186Beans: dried, about, 186; & pepper

& lentil salad, 75; potato &tomato stew, 187; & sausagecasserole, 186; see also Greenbeans

Beef: & asparagus stir-fry, 126;burgers with tomato picklesauce, 128; buying filet, 130;buying for stir-frying, 126;buying lean, 129; cooking forlow fat, 125; fajitas, 124; fatcontent of ground, 129; filet,roasted with mustard peppercorncrust, 130; garlic-soy marinatedstrips, 125; hoisin-garlic flanksteak, 127; meat loaf, 129; nutri-ents in, 124; skewers, 49;Szechuan, with noodles, 166

Beets, cooking, 80Beta carotene, about, 142Biscotti: almond ginger, 208;

orange hazelnut, 208Black bean sauce, & chicken, 99Black beans, with rice & ginger, 180

Blood pressure, lowering, 18–19Blueberry, & raspberry flan, 222Body Mass Index, 8, 9Bread crumbs, making, 193Bread: crostini, 39; open-faced

sandwiches, 50; raspberry pecantea, 204; tomato & onion toasts,44; whole wheat raisin soda, 203

Breakfast, muesli, 194Broccoli: about, 60; & chicken with

Thai noodles, 167; sesame &carrots, 142; soup, 60

Brownies, double chocolate, 207Bulgur: about, 182; buying, 76; &

cucumber & feta salad, 76; withroasted peppers & red onion,182

Buttermilk: about, 95; & dill dress-ing, 87; marinade, 95; mashedpotatoes, 151

CCabbage: Asian coleslaw, 82; purple

vegetable slaw, 83Cakes: apricot almond, 211; choco-

late angel food, 214; chocolatecheesecake, 219; gingerbread,212; orange chocolate refrigera-tor, 220; pumpkin spice, 213

Canada’s Food Guide to HealthyEating, 2, 3, 4–5, 6–7, 9–10;fruit & vegetable recommenda-tions, 234

Canadian Diabetes AssociationFood Choice Values, 240–45

Carbohydrates, 2Carrots: bran muffins, 202; & broc-

coli, 142; & corn chowder, 68;sesame, 142; & zucchini stuffingfor chicken breasts, 96

Casseroles: barley & corn, 185;bean, 186; bean & sausage, 186;spinach rice, 174

Cauliflower, curried soup, 58; &dill, 146

Cereals, meusli, 194Cheese: cornmeal & cheddar

muffins, 200; feta, bulgur &cucumber salad, 76; feta, withlamb & spinach, 139; mush-rooms, herbed, 38; spread,herbed, 38; spread, yogurt

herbed, 38; & tomato quesadil-las, 52

Cheesecake, chocolate marbled, 219Cherries, fool, 232Chicken: Asian, 100; baked butter-

milk herb, 95; baked spicy, 91;balls, 41; barbecue Asian, 100;barbecued curried breasts, 91;barbecued herb & buttermilk,95; breasts, stuffed, 96; & broc-coli with Thai noodles, 167;buying, 63; Cajun fingers, 40;Chinese burgers, 92; fingers, 40;grilled breast, 51; grilled burg-ers, 93; grilled hoisin, 98;Indian-style, 102; Jamaican jerk,94; noodle &, salad, 168; oven-baked, 98; pilaf, 183; & ricepaella, 134; salad, 91; & shrimpjambalaya, 120; skewers, 49; &snow peas, 99; tagine, 140; &Thai noodle soup, 63; vegetablestew with dumplings, 103

Chick-peas: about, 74, 154; & pastasoup, 67; with pasta, tomatoes &herbs, 154; & pork curry, 133;sweet pepper & basil salad, 74

Chili paste, about, 62Cholesterol, lowering, 19Chowders See SoupsCider, hot spiced, 54Clam, & herb dip, 35Cocoa, about, 217Coleslaw, 82Cookies: apple cinnamon, 209; lacy

oatmeal crisps, 210Coriander: about, 83; & mint

dipping sauce, 40Corn: & barley casserole, 185;

candied, 53; & carrot chowder, 68Cornmeal muffins, 200Couscous: about, 188; spiced, 189;

& tomato & basil salad, 77; withtomato & basil, 189; vegetablesalad, 77; & winter vegetables,curried, 188

Cranberry: apricot bars, 205; &lime punch, 56

Crêpes, chocolate, 216Crostini, 39Cucumbers: & bulgur & feta salad,

76; chilled mint soup, 58; Thaisalad, 81; using, 81


Index

DDessert toppings, 211, 237, 238,

239Desserts: almond custard sauce,

238; amaretto custard sauce,238; apple-pecan phyllo crisps,225; apricot, orange & figcompote, 235; berries withorange cream, 236; butterscotchsauce, 239; cherry fool, 232;lemon mousse, 221; lemonyogurt cream, 237; mango fool,232; meringues, 230; nectarine& orange compote, 234; orangeyogurt cream, 237; peach &orange compote, 234; pears &bread pudding, 224; rhubarbfool, 232; vanilla cream, 238;winter berry trifle, 229; see alsoFlans, Pies

Diabetes: guidelines for meals, 6; & heart disease, 18; insulin &,6; risk factors, 7; type 1, 6; type 2, 3, 6

Dips: clam & herb, 35; jiffy salsa,34; low fat, 34; red pepper &basil, 36; roasted eggplant, 37;sauces for chicken balls, 40

Dressing: Asian vinaigrette, 85;buttermilk, 79; buttermilk dill,87; lemon cumin, 77; mustardgarlic, 88; sesame vinaigrette,78; tomato basil, 86; vinaigrette,170; yogurt herb, 87

Drinks, non-alcoholic, 55Dumplings, parsley, 103

EEating out, 39Egg, using in soups, 62Eggplant: roasted, dip, 37; tomato

& zucchini gratin, 195

FFat, 2; in ground poultry, 109Feta cheese See CheeseFettucine See PastaFibre, about, 194Fish: baked breaded fillets, 114;

buying fresh, 112; cooking, 115;frozen, 112; Mediterranean, 112;nutrition content, 118; steamedginger fillets, 112; & vegetablechowder, 69; see also Salmon

Flans: apple, 223; bumbleberry,

222; easy berry, 222; pear, 223;plum, 223; raspberry & blue-berry, 222

Flour: whole wheat, about, 197;whole wheat vs. white, 203

Fruit spritzers, 55

GGlycemic Index, 7, 18–22; values of

common foods, 32Gravy, giblet, 108Green beans: with herbs & pine

nuts, 145; & mushroom salad,78; salad, 79; sherried & redpeppers, 144

Green peppers, with mushrooms &linguine, 159; see also Redpeppers, Peppers

HHam: chutney glazed, 136 ; &

spaghettini with cheese, 156Hamburgers, cooking, 128Heart disease, 18Herbs: about 162; about fresh, 67,

145

IIngredients, about, 31Insulin, 6

JJerk, definition, 94Juices, label contents, 55

KKiwi, serving for breakfast, 194

LLamb: about, 70; barbecued leg,

137; buying lean, 129; leg &lemon grass, 137; loins, 137;Scotch broth, 70; stuffing foronions, 138; with spinach &feta, 139; tenderloins, 137

Leeks: cleaning, 61; linguine &scallops, 161; & mushroomsoup, 61; & mushroom stuffingfor chicken breasts, 96

Legumes, about, 187Lemon: cumin vinaigrette, 77;

mousse, 221; & soy marinade,115; squares, 206; & tarragon

sole fillets, 113; yogurt cream,237

Lemon grass, about, 63 Lentils: & red pepper & bean salad,

75; with rice & mushrooms, 176Lime, & cranberry punch, 56Linguine See Pasta

MMacaroni & cheese, 157Mango: fool, 232; salsa, 51Margarine, about soft, 204Marinades: Asian, 127; Asian sauce,

101; lemon-soy, 115Meal plans: See MenusMeat: buying ground, 90; see also

Beef, Lamb, PorkMelon, balls, wrapped in smoked

turkey, 42Menus, 13, 26–30; Asian dinner,

132; buffet dinner for 50 guests,136; easy barbecues, 110, 169;elegant dinner, 97; fall dinner,67; make-ahead Asian, 100;make-ahead buffet, 104; partybuffet, 120; summer lunch, 170;summer Sunday lunch, 171;Sunday brunch, 190

Meringues, 230Mint: chilled cucumber soup, 58;

& coriander dipping sauce, 40Miso: about, 64; soup with tofu, 64Mousse, lemon, 221Muesli, apricot-raisin, 194Muffins: about, 199; applesauce

bran, 201; carrot bran, 202;citrus double bran, 199; corn-meal & cheddar, 200; fillingtins, 202; jalapeño cornmeal,200; preparing tins, 202; pump-kin, 201; rhubarb bran, 201

Mushroom: & asparagus salad, 78;& green bean salad, 78; withgreen peppers & linguine, 159;grilled portobello, 148; herbedcheese, 38; & leek soup, 61; &leek stuffing for chicken breasts,96; with lentils & rice, 176;portobello, about, 148; porto-bello & red peppers, 148; &snow peas, 143; stuffed, 36

Mussels, & tomato pasta, 160Mustard garlic vinaigrette, 88

INDEX 247

NNectarine, & orange compote, 234

Singapore, with pork, 163; spicysalad, 169

Noodles: & chicken salad, 168;Chinese, 164; make-ahead Thai,165; Szechuan beef with, 166;Thai, & chicken soup, 63; Thai,with chicken & broccoli, 167

Nutrition: information, in recipes,25; labels, 23

Nuts, toasting, 194

OOlives, fat & salt content, 113Omega-3 fatty acids, 119Onions: red, with bulgur & roasted

peppers, 182; stuffed with lamb& spinach, 138

Orange: apricot & fig compote,235; & nectarine compote, 234;& peach compote, 234; yogurtcream, 237

PPaella: chicken & rice, 134; sausage

& rice, 134Pancakes: apple cinnamon whole

wheat, 196; apple cinnamon,196; banana blender, 198;upside-down apple, 197

Parties, avoiding overeating at, 41Pasta: & chick-pea soup, 67; with

chick-peas, tomatoes & herbs,154; cooking, 157; couscousvegetable salad, 77; couscous,about, 188; couscous, tomato &basil salad, 77; fettucine Alfredowith salmon, 158; fettucineAlfredo, light, 158; & hamsalad, 171; leftovers, 155, 159;linguine with mushrooms &green peppers, 159; linguinewith scallops & leeks, 161;macaroni & cheese, 157;provençal, 162; salad with sun-dried tomatoes, 170; seafoodsalad, 172; serving, 158; withshrimp & tomato, 160; spaghet-tini with ham & cheese, 156;tomato, & mussels, 160; tomato,& shrimp, 160; with tomatoes,cheese, & jalapeños, 155; seealso Couscous, Noodles

Pastry: flaky, 227; food processor,227

Peach, & orange compote, 234Pears: & bread pudding, 224; flan,

223; pie, 228Peppers: grilled, 149; red & lentil &

bean salad, 75; red, & basil dip,36; red, & green beans, 144;roasted, with red onion &bulgur, 182; roasting, 47; stuffedwith quinoa, 184; sweet, chick-peas & basil salad, 74

Phyllo: about, 225; apple-pecancrisps, 225

Physical activity, as part of weightloss, 15–18

Pies: chocolate mocha ice cream,218; pear, 228; pumpkin, 226;see also Flans

Pilaf: bulgur, with shrimp & snowpeas, 183; chicken, 183; lemonparsley rice, 181; quinoa, 184;rice, with shrimp & snow peas,183; tofu, 183; wild rice, 178

Pita, stuffed with lamb & feta, 139Pizza: cheese & pesto tortilla, 47;

frozen, 45; tomato, 45; toppers,45; tortilla triangles, 46

Plum: dipping sauce, 40; flan, 223Popcorn, spicy, 53Pork: about, 135; buying, 49;

buying lean, 129; curry, 133;honey garlic roast, 135; hot &sour soup, 62; lettuce-wrap, 132;oven-roasted tenderloin teriyaki,131; Singapore noodles with,163; tenderloin teriyaki, 131;Thai skewers, 49

Potato: barbecued packets, 150;bean & tomato stew, 187; butter-milk masked, 151; cooking, 80;new, with herbs, 151; oven-baked fries, 151; rosemary garlicroasted, 150; salad, 84; in soups,58; & tuna salad, 84; see alsoHam

Poultry, buying, 90Protein, 2Pumpkin: about canned, 226;

muffins, 201; spice cake, 213;pie, 226

Punch: cranberry lime, 56; whitesangria, 56

QQuark, herbed spread, 38Quesadillas: cheese & tomato, 52;

grilled, 52; oven-baked, 52Quiche, crustless vegetable, 190

Quinoa, about, 184; pilaf, 184;stuffing for peppers, 184

RRabbit, tagine, 140Raspberries: & blueberry flan, 222;

& microwave rhubarb sauce,233; pecan tea bread, 204;sauce, 221

Red bean, & rice soup, 66Red peppers, & portobello mush-

rooms, 148; roasted, 182; seealso Peppers

Rhubarb: bran muffins, 201; fool,232; microwave sauce, 233;stewed, 233

Rice: about arborio, 175; basmati,about, 176; with black beans &ginger, 180; fried, Chinesevegetable, 178; green vegetablerisotto, 175; Indian, with lentils& mushrooms, 176; pilaf, withshrimp & snow peas, 183; & redbean soup, 66; sausage paella,134; Spanish with coriander,177; spinach casserole, 174;types, 65; & vegetable salad, 77;about whole-grain, 176; wild,pilaf, 179

Risotto: about, 175; greenvegetable, 175

Rutabaga: about, 65; Scotch broth, 70

SSalads: Asian coleslaw, 82; aspara-

gus & mushroom, 78; bulgurwith cucumber & feta, 76;chicken, 91; chick-pea, sweetpepper, & basil, 74; composée,80; couscous, tomato & basilsalad, 77; couscous vegetable,77; Greek, 50; green bean, 79;green bean & mushroom, 78;low-fat, 85; noodle & chicken,168; pasta & ham, 171; pastaseafood, 172; pasta, with sun-dried tomatoes, 170; potato, 84,87; potato & tuna, 84; purplevegetable slaw, 83; red pepper,lentil & bean, 75; rice vegetable,77; salmon, fajitas, 122; scallop,73; spicy noodle, 169; summerplate, 75; Thai cucumber, 81;Thai shrimp, 43; tossed green,85; tuna & tomato, 72; see alsoDressings


Salmon: baked stuffed, 118; barbe-cued fillets, 117; with fettucineAlfredo, 158; grilled ribbons,48; grilling, 117; salad fajitas,122

Salsa: jiffy dip, 34; mango, 51Salt See SodiumSandwiches, open-faced, 50Sangria, white punch, 56Sauces: almond custard, 238;

amaretto custard, 238; Asian,101; butterscotch, 239; choco-late, 217; creamy dill, 119;custard, 229; dipping, 40; herbcream, 104; honey-almond, 224;raspberries, 221; rhubarb,microwave, 233; strawberry,221; tartar, 116; Thai peanut,125; tomato pickle, 128

Sausage: apple & herb stuffing,107; & bean casserole, 186; &rice paella, 134

Scallops: fat content, 121; linguine& leeks, 161; salad, 73; spicy,121; & tomato pasta, 160

Scaloppine, about, 110Seafood: pasta salad, 172; &

vegetable chowder, 69Servings, defined, 178Shopping tips, 22–23Shrimp: bulgur pilaf & snow peas,

183; & chicken jambalaya, 120;cholesterol in, 43; cooking, 172;& rice pilaf & snow peas, 183;Thai salad, 43; tomato pasta,160

Snow peas: bulgur pilaf & snowpeas, 183; & chicken, 99; &mushrooms, 143; rice pilaf &shrimp, 183

Sodium, reducing, 66, 169Sole, lemon tarragon fillets, 113Soup: broccoli, 60; carrot & corn

chowder, 68; chick-pea & pasta,67; chilled cucumber mint, 58;curried cauliflower, 58; fish &vegetable, 69; leek & mush-room, 61; miso & tofu, 64; redbean & rice, 66; Scotch broth,70; seafood vegetable, 69; sweet& sour, 62; Thai noodle &chicken, 63; three-grainvegetable, 65; tomato & basil, 59

Sour cream: clam & herb dip, 35;jiffy salsa dip, 34

Soy sauce: making, 64; sodiumreduced, 169

Spaghettini See PastaSpices, about, 162Spinach: with lamb & feta, 139;

with lemon & nutmeg, 146;onions stuffed with lamb &,138; rice casserole, 174

Spreads: herbed cheese, 38; lean,39; quark & herbs, 38; yogurtherbed cheese, 38

Squares, brownies, 207; lightlemon, 206; see also Bars

Stews: chicken & vegetable withdumplings, 103; potato, bean &potato stew, 187

Stir-fries: beef & asparagus, 126;ginger zucchini, 147; tofuvegetable, 192

Strawberries: & microwave rhubarbsauce, 233; sauce, 221

Stuffing: for baked salmon, 118;sausage, apple & herb, 107

Sunflower seeds, how to toast, 152Sweet peppers See Green peppers,

Red peppers, PeppersSweet potatoes, about, 152; & apple

purée, 152

TTagine: about, 140; chicken, 140;

rabbit, 140Toasts, tomato & onion, 44Tofu: about, 191; blender drink, 54;

buying & storing, 191; mari-nated baked, 191; & miso soup,64; pilaf, 183; vegetable stir-fry,192

Tomato paste, 129Tomato: basil dressing, 86; & basil

soup, 59; bean & potato stew,187; canned, as replacement forfresh, 155; & cheese quesadillas,52; chick-peas, pasta & herbs,154; couscous, 189; & couscous& basil salad, 77; eggplant &zucchini gratin, 193; with pasta,cheese & jalapeños, 155; pizza,45; storing, 59; stuffed withbulgur salad, 76; substitutingcanned for fresh, 177; sun-dried,44; & tuna salad, 72

Toppings, for pizza, 45Tortilla: cheese & pesto pizzas, 47;

chips, 46; pizza triangles, 46Triglycerides, lowering, 19Trout: barbecued, 116; foil-

steamed, 116; oven-baked, 116

Tuna: buying, 72; grilled burgers,115; lemon sesame fillets, 115;& potato salad, 84; salads, 72

Turkey: buying, 106; lemon pepperloaf, 109; roast, with stuffing,106; skewers, 49; smoked, withasparagus, 51; smoked, & melonballs, 42; Thai barbecued scalop-pine, 110; thawing, 106;vegetable casserole, 104

Turnips, about, 65

VVegetables: & chicken stew, with

dumplings, 103; Chinese, &fried rice, 178; & couscoussalad, 77; crustless quiche, 190;& fish chowder, 69; grilled fall,149; oven-roasted, 148; & ricesalad, 77; risotto, 175; saladcomposée, 80; & seafood chow-der, 69; slaw, 83; stew, 187;three-grain, soup, 65; tofu stir-fry, 192; & turkey casserole,104; winter, curried with cous-cous, 188

Vinaigrette See DressingsVinegar, balsamic, about, 75Vitamin E, about, 194Vitamins, about, 143

WWeight, attaining healthy, 7–18Wheat, cracked, about, 182

YYogurt: about, 237; & cheese

spread, 38; & herb dressing, 87;& Indian-style chicken, 102;lemon cream, 237; making extrathick, 237; orange cream, 237

ZZucchini: & carrots stuffing for

chicken breasts, 96; eggplant &tomato gratin, 195; ginger stir-fried, 147

INDEX 249

Documents

Anne Lindsay's Light kitchen : more easy & healthy recipes from the author of Lighthearted everyday