Rethinking Your Fat Options

There seems to be real confusion over how to lower the fat in our diet.

We’re unsure of labels that say “no cholesterol” because we think that this should mean “low fat,” if not “no fat.” But that’s not always right. The FDA is finally stepping in and demanding that labels be more exact in what they claim and in what they imply.

At the same time, we’re confounded by strange low-fat recipes. How about zucchini-oat bran burgers or strawberries and spinach with poppy seed dressing found in two new books?

The confusion seems to be reflected in a recent report from the Human Nutrition Research Center. It seems that as many as 81% of the people who have participated in long-term studies with the center have understated their daily intake of calories. That could be why the average body weight increased between the late ‘60s and the late ‘70s while people claimed that they were eating less.

If you own a microwave you have the tool to simplify low-fat cooking. Microwave cooking allows you to reduce the fat in anything that requires sauteing, because foods don’t stick to the dish.

FISHERMAN CHOWDER

1 teaspoon full-flavored olive oil

2 cloves garlic, minced

1 cup sliced leeks

1/2 cup diced peeled carrots

1/2 cup thinly sliced celery

1 cup diced peeled potatoes

1 cup chopped peeled fresh or canned tomatoes, undrained

1/2 cup dry white wine

2 cups chicken broth

3/4 pound halibut, haddock or scrod, cut into 1-inch cubes

1/4 pound scallops

1/4 cup chopped fresh or frozen basil leaves, or 1 tablespoon dried

1/4 cup chopped fresh or frozen parsley, plus extra for garnish

1/2 teaspoon dried thyme

1/2 jalapeno chile, seeded and finely chopped, or 1/8 teaspoon crushed hot red pepper

1 bay leaf, crushed

Dash freshly ground black pepper

Combine olive oil, garlic and leeks in 3-quart microwave-proof casserole. Cover with lid or plastic wrap, turned back slightly on 1 side. Microwave on HIGH (100% power) 1 minute. Stir.

Add carrots, celery, potatoes and tomatoes. Cover and microwave on HIGH 8 to 10 minutes or until vegetables are tender, stirring once. Stir in white wine, broth, halibut, scallops, basil, parsley, thyme, jalapeno chile, bay leaf and pepper to taste. Cover tightly and microwave on HIGH 8 to 10 minutes, stirring after 5 minutes, or until fish pieces are cooked and soup is heated through. Let stand, covered, 5 minutes.

To serve, spoon 1 1/2 cups into each large soup bowl. Garnish with additional parsley and pepper. Serve with Melba toast, if desired. Makes 4 servings.

Each serving contains 218 calories and 7 grams of fat. Melba toast is 64 calories per 4 crackers.

HOT CABBAGE AND APPLE SLAW

2 cups thinly sliced red cabbage

2 cups thinly sliced green cabbage

1 Granny Smith or Jonathan apple, thinly sliced

1 tablespoon full-flavored olive oil

2 tablespoons chopped onion

1 teaspoon grated ginger root

3 tablespoons water

1 tablespoon cider vinegar

1 tablespoon lemon juice

1 teaspoon caraway seeds

1 teaspoon low-sodium soy sauce, optional

Combine cabbages and apple in 2-quart microwave-proof casserole.

Combine oil, onion and ginger in 1-cup glass measure. Microwave on HIGH (100% power) 1 minute or until boiling. Add water, vinegar, lemon juice, caraway seeds and soy sauce. Microwave mixture on HIGH 1 minute or until boiling.

Pour over cabbage-apple mixture and toss to coat. Cover tightly and microwave on HIGH 2 to 4 minutes or until vegetables are tender-crisp, stirring after 1 minute. Serve in bowls. Makes 4 servings.

Each cup contains 75 calories and 4 grams of fat.

ORANGE-PINEAPPLE SORBET

1 cup diced orange segments with juice

1 cup 1/2-inch chunks fresh pineapple

2 tablespoons nonfat plain yogurt

2 tablespoons orange liqueur

Grated orange zest

Place orange with juice and pineapple pieces in single layer in 10-inch glass pie plate. Freeze early in day or night before serving. Right before making sorbet, place pie plate in microwave and heat on DEFROST 35 seconds to 1 minute or until it can be broken into pieces.

Place frozen chunks into bowl of food processor and whir until chopped into small chunks. Add yogurt, liqueur and orange zest and process until smooth. Eat as is or freeze until serving time. Makes 4 servings.

Each 1/2-cup serving contains 65 calories and no fat.