Waistline Friendly

If you’re anything like us, you’ll end up with more weight at the end of December than you started with in November. A little pre-season budgeting could help your diet crunch and allow you to enjoy the holidays a little more.

All three of these recipes are soothing, mid-fall main dishes made without any butter, cream or fatty meat. The amount of seafood and chicken used in the recipes may seem less than you are used to eating at one sitting, but the amounts are in line with the new nutritional guidelines.

The Dietary Guidelines for America now recommends only six ounces of protein per adult per day, whereas it is suggested that we eat plenty of vegetables, fruits and grains. A pasta, rice or potato accompaniment rounds out each dish.

SEAFOOD GUMBO WITH RICE

1 teaspoon full-flavored olive oil

2 cloves garlic, minced

1 medium onion, chopped

1 green pepper, coarsely chopped

1 large celery stalk, coarsely chopped

1/4 teaspoon cayenne pepper

1/4 teaspoon freshly ground black pepper

1/4 teaspoon dried thyme leaves

1/4 teaspoon dried oregano leaves

1/2 pound scrod or cod fillets, cut into 1-inch chunks

1/4 pound peeled small shrimp

1/4 pound crab meat or imitation crab meat, cut into chunks

1/4 pound okra, sliced into 1/4-inch pieces

3 cups bottled clam juice

1 bay leaf

2 cups cooked rice

1/4 cup chopped parsley

Hot pepper sauce

Combine olive oil, garlic, onion, green pepper and celery in 3-quart microwave-proof casserole. Cover with lid or plastic wrap, turned back slightly, and microwave on HIGH (100% power) 2 minutes. Stir in cayenne, pepper, thyme and oregano. Cover again and microwave on HIGH 2 minutes.

Stir in scrod, shrimp, crab, okra, clam juice and bay leaf. Cover again and microwave on HIGH 8 to 12 minutes or until soup is heated through and fish is cooked. Remove bay leaf.

To serve, place 1/2 cup cooked rice in 4 large soup bowls and spoon 1 1/2 cups gumbo over each portion. Sprinkle with parsley and pass hot pepper sauce at table. Makes 4 servings at 170 calories each, plus 134 calories for 1/2 cup rice.

HOME-STYLE CHICKEN-AND-VEGETABLE STEW

1 (3 1/2- to 4-pound) chicken, giblets removed

1 clove garlic, minced

1 onion, quartered

1 carrot, coarsely chopped, plus 1 cup thinly sliced carrots

1 celery stalk, thinly sliced

Chopped parsley

1/2 jalapeno chile, chopped (seeded if less heat is desired) or 1/4 teaspoon red pepper flakes

1 bay leaf, crushed

1 cup water

2 medium boiling potatoes, quartered

1 cup thinly sliced parsnips

1 cup 1/4-inch cubes turnips

Place chicken, breast side down, in 3-quart microwave-proof casserole. Add garlic, onion, coarsely chopped carrot, celery, 1/4 cup chopped parsley, jalapeno, bay leaf and water. Cover with lid or plastic wrap, turned back slightly. Microwave on HIGH (100% power) 28 minutes, turning chicken over after 14 minutes.

Remove chicken from cooking liquid and set aside.

Add potatoes, thinly sliced carrots, parsnips and turnips. Cover with lid or plastic wrap and microwave on HIGH 7 to 11 minutes or until tender, stirring after 4 minutes.

Meanwhile, remove skin from chicken and place 3 ounces sliced chicken in each of 4 soup bowls. Add 2 quarters of potato to each bowl and 1/4 vegetables. Ladle 1/2 cup broth over top and sprinkle with more chopped parsley if desired. Makes 4 servings at 280 calories per serving (with chicken left over).

SEAFOOD MARINARA OVER WHOLE-WHEAT PASTA

8 ounces dry thin whole-wheat pasta

1 tablespoon full-flavored olive oil

2 cloves garlic, minced

1 onion, chopped

10 medium pitted black olives, minced

2 cups chopped canned plum tomatoes, undrained

2 tablespoons tomato paste

1/4 pound mushrooms, sliced

1/4 teaspoon dried thyme leaves

1/4 cup chopped fresh basil leaves or 1 teaspoon dried

1/4 cup chopped fresh parsley or 1 teaspoon dried

1/8 teaspoon crushed hot red pepper

Freshly ground pepper

1 pound tuna or any other firm fish, cut into 1/2-inch chunks, or scallops or peeled shrimp

Bring enough water to boil on top of conventional stove and cook pasta until al dente.

Combine olive oil, garlic and onion in 2-quart microwave-proof casserole. Microwave on HIGH (100% power) 1 minute. Add olives, undrained tomatoes and tomato paste. Cover with wax paper and microwave on HIGH 3 to 5 minutes or until boiling. Stir.

Add mushrooms, thyme, basil, parsley, crushed hot red pepper, pepper to taste and tuna. Cover and microwave on HIGH 4 to 6 minutes or until fish is cooked through. Let stand 5 minutes.

To serve, drain pasta and divide among 4 bowls. Spoon 1/2 cup seafood mixture on top. Makes 4 servings at 440 calories each.