Ways to Eat Smart in Wedded Bliss

Six months after my husband and I married almost 27 years ago, we both weighed more than we had ever weighed. In fact, I weighed more than I did the day I gave birth three years later.

I’ve chalked it up to over-indulging in all things pleasurable and sensual in those first few months of marital bliss. Of course, I was under the very mistaken impression that I had to cook something different every night--and we (the two of us) ate it all, whether the recipe was supposed to serve two, four or six.

I was appalled that August when I realized I couldn’t fit into any of my fall and winter clothes. I was faced with the prospect of quitting work and staying home naked or going to work wrapped in a sheet because we couldn’t afford to buy me a new wardrobe. If we couldn’t afford new clothes, it follows that we couldn’t afford for me to quit work and the sheet thing was not really practical.

So I went on the first and only diet of my life. How I wish I’d had the benefit of these low-fat recipes created by Times Test Kitchen Director Donna Deane. Instead we subsisted on Metrecal shakes for breakfast, yogurt for lunch and Metrecal soups for dinner. We lost the weight, but it was a pretty bleak fall.

Low-Fat Turkey Chili

Active Work Time: 15 minutes * Total Preparation Time: 1 hour, 15 minutes

Canned red beans in sauce with peppers and canned red chile sauce give depth to the chili without adding fat. The red chile sauce can be found in the Mexican food section of most grocery stores, but check the label to be sure the brand you buy is nonfat. Look for pasilla chile powder instead of regular chile powder; it’s darker and more flavorful than what you normally find in the spice section.

1 cup diced onion

3 cloves garlic, minced

2 fresh long green chiles, seeded and chopped

Nonstick cooking spray

1 pound ground turkey or chicken

3 tablespoons pasilla chile powder or to taste

2 teaspoons ground cumin

1 teaspoon dried oregano

1 teaspoon salt

1 (1-pound, 10-ounce) can red beans, sauce and chipotle peppers

1 (1 pound, 12-ounce) can red chile sauce

1 (28-ounce) can whole tomatoes with liquid

1 (6-ounce) can tomato paste

2 cups water

1 red onion, slivered

* Saute onion, garlic and chiles in large, heavy saucepan sprayed with nonstick cooking spray until tender, 2 to 3 minutes. Stir in ground turkey and saute, stirring occasionally, until meat loses red color. Stir in chile powder, cumin, oregano and salt. Add red beans, chile sauce, tomatoes with liquid, tomato paste and water. Stir until blended and bring to boil over medium-high heat. Reduce heat and simmer 1 hour. Ladle into bowls and serve with slivered onion.

12 (1-cup) servings. Each serving: 134 calories; 1228 mg sodium; 18 mg cholesterol; 2 grams fat; 21 grams carbohydrates; 11 grams protein; 4.74 grams fiber.

Shrimp Tostada With Green Cilantro Vinaigrette

Active Work Time: 20 minutes * Total Preparation Time: 45 minutes

Tortillas are typically fried in lots of oil to make them crisp. For this low-fat version, they are sprayed with nonstick cooking spray, then baked in the oven until crisp. We use corn tortillas because they’re lower in fat than flour tortillas and crisp up better in the oven.

1/2 teaspoon Mexican oregano

1 small serrano chile

2 tablespoons chopped cilantro

1/4 cup minced red onion

1 small yellow guero chile

1/4 cup lime juice

1 pound peeled rock shrimp, cooked

1 (15-ounce) can black beans

1 onion, cut into 1/2-inch slices

2 cloves garlic

Mesquite-flavored nonstick cooking spray

4 corn tortillas

2 cups shredded romaine lettuce

1 small red tomato, cut in wedges

1 small yellow tomato, cut in wedges

* Toast oregano in small ungreased skillet over low heat until fragrant, about 1 minute.

* Slice 1/2 serrano chile and reserve for garnish. Mince remaining 1/2 serrano chile and combine with cilantro, red onion, guero chile, lime juice and toasted oregano. Stir in cooked shrimp. Cover and chill several hours or overnight.

* Drain beans, reserving liquid. Set aside.

* Cook onion slices and garlic on grill sprayed with mesquite-flavored nonstick cooking spray until charred on all sides and tender, about 5 minutes. Chop onion and garlic.

* Cook beans over low heat in skillet sprayed with nonstick cooking spray, mashing until pureed. Stir in chopped onion and garlic. Stir in about 1/3 cup reserved liquid from beans and simmer several minutes, stirring occasionally.

* Lightly spray both sides of tortillas with nonstick cooking spray and place in single layer on baking sheet. Bake at 425 degrees until lightly browned and crisp, 8 to 10 minutes. Let cool.

* Spread about 2 tablespoons bean mixture on each tortilla. Top each with 1/2 cup shredded romaine and spoon 1/4 shrimp over each tostada. Garnish with red and yellow tomato wedges and reserved serrano chile slices.

4 tostadas. Each tostada: 318 calories; 170 mg sodium; 110 mg cholesterol; 3 grams fat; 46 grams carbohydrates; 28 grams protein; 3.98 grams fiber.

Mixed Vegetable and Beef Stir-Fry

Active Work and Total Preparation Time: 25 minutes

1 small onion, thinly sliced

1 tablespoon minced garlic

Nonstick cooking spray

1/2 pound lean top sirloin, cut into strips

1 tablespoon minced ginger root

3 cups broccoli florets, blanched and drained

2 cups sliced mushrooms

1 teaspoon cornstarch

1/4 cup nonfat chicken broth

1/4 cup soy sauce

1 (5 1/2-ounce) can baby corn, drained

Pepper

* Stir-fry onions and garlic in hot skillet or wok sprayed with cooking spray over high heat until onions are translucent, about 30 seconds. Remove to large bowl.

* Spray skillet with cooking spray and add beef and ginger. Stir-fry until beef is browned, 3 to 5 minutes. Remove and add to onions and garlic.

* Spray skillet again with cooking spray and add broccoli and mushrooms. Stir-fry vegetables until tender-crisp, 2 to 3 minutes. Add to mixture in bowl.

* Combine cornstarch and chicken broth. Add to pan along with soy sauce. Cook, stirring until thickened, about 30 seconds. Return ingredients in bowl to skillet and toss with sauce. Stir in corn. Heat through. Season to taste with pepper.

4 servings. Each serving: 156 calories; 1,094 mg sodium; 26 mg cholesterol; 3 grams fat; 21 grams carbohydrates; 16 grams protein; 1.52 grams fiber.