500 Fat-Free Recipes: A Complete Guide to Reducing the Fat in Your Diet - Hardcover

SARAH SCHLESINGER is the author of The Garden Variety Cookbook and the co-author of The Low-Cholesterol Olive Oil Cookbook. She has spent the last ten years studying lower-ft, higher fiber food preparations. Schlesinger is a member of the faculty of the Graduate Musical Theatre Writing Program at the Tisch School of the Arts, New York University, and divides her time among Baltimore, Maryland, Lewis, Delaware, and New York City.

500 Fat-Free Recipes is a collection of five hundred delicious ways to cut the fat from your diet. Each recipe contains only 1 gram of fat or less per serving and offers a simple, quick, convenient, and delicious strategy for cooking without added fat or fat-laden ingredients. This book provides a one-stop resource for creating nonfat dishes at home ranging from soup to dessert.

The recipes, which contain only the minimal amount of fat naturally found in foods, are also low in cholesterol and sodium and high in nutrients and fiber. Instead of depending on fat for flavor, they imaginatively highlight, maximize, and combine natural flavors.

500 Fat-Free Recipes can help you to reduce fat intake, one of the most important steps to better health. These recipes are not only ideal for individuals on a highly fat-restricted diet, but also for anyone wishing to cut his or her total fat intake to any degree. In fact, these recipes can allow you to indulge your occasional cravings for higher-fat foods because the absence of fat in these dishes will help to limit your daily fat calories.

Black Bean Lasagna

YIELD: 8 servings - PREPARATION TIME: 20 minutes

COOKING TIME: 50 minutes plus lasagna cooking time and 15 minutes standing time

This meatless lasagna is made with black beans and mushrooms. Serve with Oranges and Tomatoes with Honey Dressing (page 237).

1/4 cup water, nonfat chicken broth,        or vegetable broth
3 cups chopped fresh or low-sodium canned tomatoes
1 cup chopped onions                
2 tablespoons low-sodium tomato pur6e or tomato paste
3 cloves garlic, minced        
2 cups sliced mushrooms        
12 ounces lasagna noodles, cooked until al dente, rinsed, and well drained in a colander
1 teaspoon ground oregano leaves
1 teaspoon ground basil leaves
1/4 cup chopped fresh parsley        
3 cups nonfat ricotta cheese
1/2 cup low-sodium tomato juice        
1/2 cup grated nonfat mozzarella cheese
1 cup home-cooked or canned black beans, drained and rinsed        
1/4 cup nonfat Parmesan cheese

1. Heat water or broth in a skillet over medium heat. Add onions, garlic, and mushrooms. Cook and stir over medium heat for 5 minutes or until vegetables are lightly browned. Add liquid if necessary during this process.

2. Stir in oregano, basil, and parsley.

3. Add tomatojuice and cook for 10 minutes.

4. Add beans, tomatoes, and tomato pur6e or paste. Simmer for 15 minutes.
Sweet Potato Souffle

YIELD: 4 servings - PREPARATION TWE: 15 minutes

COOKING TIME.- 25 minutes

This easy souffle is an easy and attractive way to use up leftover sweet potatoes.

5 egg whites        
2 cups cooked, mashed sweet
1 tablespoon ground cinnamon potatoes
1 tablespoonfinely grated orange peel
1 . Beat egg whites until they form soft peaks.

2. Gently fold egg whites, cinnamon, and orange peel into mashed sweet Potatoes.

3. Fill four individual souffle dishes with the sweet potato mixture.

4. Bake for 25 minutes and serve at once.
Calories Per Serving: 199        
Carbohydrates: 41 g
Total Fat: .5 g        
Dietary Fiber: 4.9 g
Cholesterol: 0 mg        
Sodium: 90 mg
Protein: 7 g