of December 30, 2007
you are looking for an elegant lower calorie and
low fat dessert to serve over the extended holiday
try this lightened up version of Tiramisu.
Lightened Up Tiramisu
pkg. (3 oz. each) ladyfingers, split, divided
2 tablespoons instant coffee
1 tablespoon sugar
1 cup boiling water
2 packages (8 oz. each) fat free cream cheese,
1/2 cup sugar
2 cups thawed frozen whipped lite topping
1 teaspoon unsweetened cocoa powder
Arrange 1 package of the ladyfingers on bottom
of 13x9-inch baking dish. Dissolve combined coffee
granules and 1 Tbsp. sugar in boiling water. Brush
1/2 cup of the coffee mixture onto ladyfingers
cream cheese in large bowl with electric mixer
until creamy. Add 1/2 cup sugar; mix well. Stir
in whipped topping.
half of the cream cheese mixture over ladyfingers
in dish; top with remaining ladyfingers. Brush
with remaining coffee mixture; cover with remaining
cream cheese mixture. Sprinkle with cocoa powder.
Refrigerate at least 4 hours. Store leftovers
150 ; Total fat 3 g; Saturated fat; 2 g; Cholesterol
55 mg; Sodium 250 mg; Carbohydrate 24 g; Dietary
fiber 0 g; Sugars 21 g; Protein 7 g
of December 23, 2007
to Acheive Crispy Oven Fried Chicken Strips
you miss the crispiness of fried foods, don't
worry, you can get that crunchy goodness in your
oven fried chicken strips.
chicken breasts (cutting into strips for chicken
works best for dipping in sauces), rinse and pat
Pour in some low fat buttermilk into the first
bowl. The buttermilk will hold the breading as
well as tenderize the chicken.
Pour in a seasoned fry batter mix like McCormick's
Golden Dipt batter mix into the second bowl. Or
you can use plain all-purpose flour and add salt,
pepper and seasoning of choice (favorites may
include marjoram, paprika, oregano, garlic powder,
onion powder, Old Bay seasoning, small amount
of Parmesan cheese, etc.)
Pour Panko crumbs (I like Kikoman best) or cornflake
crumbs into the third bowl. If you like a light
crunch, opt for the Panko, but if you like a heavier
batter go for the cornflake crumbs.
oven to 400 degrees F.
baking pan with nonstick foil (for easy cleanup).
chicken and dip in buttermilk and dredge in four
or batter mix. Remove from batter mix and dip
once more in buttermilk then dredge in panko or
cornflake crumbs, pressing into the chicken until
strips on prepared baking pans and spray lightly
with olive oil or cooking spray.
in preheated oven for about 15 minutes and turn;
spray once again with oil. Return to oven and
cook for another 15 minutes or more until nicely
browned (cooking time will depend on the thickness
should be crunchy not soggy and will be great
with dipping sauces like fat-free ranch dressing,
bar-b-que sauce, honey mustard sauce or sweet
and sour sauce.
of December 16, 2007
herbs usually taste better than the packaged and
dried alternative. The flavors are more subtle
and essential oils are still intact. Most fresh
herbs don’t hold much water (except perhaps
for basil), so there is no need to modify your
favorite recipes. Adding a little zing to your
favorite recipes is really just a matter of choosing
your favorite herbs, chopping a few teaspoons
or tablespoons of those herbs, adding them to
your dry ingredients, and completing the recipe.
whole wheat breads, try some sage, pecan and cranberries.
Make enough dough for two loaves of bread and
add ¼ cup each of chopped pecans, dried
cranberries and chopped sage.
one batch or one dozen scones, add ½ tablespoon
of sage and ½ cup of golden raisins. When
baking with raisins, macerate your raisins in
boiled water for about ten minutes before adding
them to your mixture. Because the raisins will
be wet, you can omit 1-2 tablespoons of liquid
from your recipe.
and currants are perfect additions for biscotti.
For eighteen biscotti add ½ teaspoon of
(finely chopped) rosemary and ½ cup of
those winter soups and stews, tarragon cornbread
is a delicious companion. Bake the cornbread in
muffin tins with a pinch of tarragon on top of
each one. Tarragon cornbread makes a lovely presentation
in a basket on your table.
of December 9, 2007
By Howard M. Shapiro, DO, Prevention
loss starts with shopping. Taking control of what
you eat begins with taking control of what you
time you toss a low-calorie food into the cart,
you're taking responsibility for losing weight—even
before you sit down to a meal.
a very simple formula for low-calorie eating:
Stock up on low-calorie staples. These are the
basic packaged, canned, and frozen ingredients
that you'll reach for to create tasty, healthful,
low-calorie meals anytime.
Picture Perfect Anytime List is a menu of the
lowest-calorie produce, soups, sauces, condiments,
marinades, dressings, dips, candies, desserts,
and beverages available. Stuff your pantry, refrigerator,
and freezer with them, and reach for them anytime.
Feel free to go to the foods on the Anytime List
when you want a snack or are planning a meal.
Eat any amount of them for any reason. When the
Anytime List becomes the core of your eating—in
other words, the main dish around which you build
your meals—you'll have no trouble staying
thin for life.
Fruits and vegetables
fruits and vegetables—raw, cooked, fresh,
frozen, canned—belong on the Picture Perfect
Anytime List. Avoid any packaged fruits that
have added sugar. Otherwise, the more fruits
and vegetables you eat, the better.
You've heard of value for your money. Soups give
you very good value for the calories. They are
filling; a bowl of soup can be an entire meal.
They are satisfying. For many people, they are
more satisfying than raw vegetables, while many
give you all the benefits of veggies (if you choose
the soups chock full of vegetables). They are
inexpensive, convenient, easy, and quick to make.
Soups don't make you feel like you're on a diet.
Above all, soups are versatile. They can serve
as a snack, as part of a meal, or as a cooking
Condiments, and Marinades
Put the following items at the very top of your
shopping list. They're invaluable for adding flavor,
moisture, texture, and versatility to every food
and every meal.
dressings: oil-free or low-calorie (light or
fat-free or light
cream and yogurt: fat-free, plain, or with NutraSweet
(or low-fat nondairy substitutes)
Dijon, Pommery, and others
puree, tomato paste, and tomato sauce
juice, tomato juice, V8 juice, and lemon or
Buds or Molly McButter
sprays (such as Pam) in butter, olive oil, garlic,
or lemon flavors
balsamic, cider, wine, tarragon, and others
red and white
salsa, cocktail sauce, tamari, soy sauce, A1,
Worcestershire sauce, barbecue sauce, ketchup,
duck sauce, chutney, relish, and others
fresh, juice, flakes, and powder
fresh, juice, flakes, and powder
any and all, including basil, oregano, tarragon,
thyme, rosemary, marjoram, dill, chives, sage,
and bay leaves
any and all, including cinnamon, cloves, ginger,
cumin, nutmeg, coriander, curry, paprika, and
vanilla, almond, peppermint, maple, coconut,
cocoa powder, and others
I recommend fat-free or light dressings and dips.
The light category—low-fat, reduced-fat,
and low-calorie—is midway between totally
fat-free and regular, and it's often more pleasing
to the palate than fat-free.
can be used as all-purpose condiments, dips, toppings,
even cooking liquids. They already contain a mixture
of ingredients, so just slather them on vegetables,
seafood, and pretty much anything else. Or cook
with them to make up for the lack of butter or
recommend keeping several varieties of dressings
and dips on hand, including at least one creamy
version. Try brushing a light creamy dressing
on seafood, then broiling; the dressing adds moisture
Yup, candy. The real thing—not the dietetic
variety—is best when your sweet tooth starts
aching. Dietetic candies have almost as many calories
as regular candies, often lack flavor, and are
an incentive to eat more. Stick to the real thing.
gum or gum balls: any and all
candy: any and all, including sour balls, candy
canes, lollipops such as Tootsie Pops or Blow
Pops, Jolly Ranchers, Werther's Original, and
fat-free frozen yogurt, frozen nondairy substitute,
or sorbet is a fine addition to the freezer.
Try the lower-calorie choices. Here are some
serve: up to 25 calories per ounce, including
Skimpy Treat; TCBY, Colombo nonfat frozen yogurt,
pack: up to 115 calories per 1/2-cup serving,
including Sharon's Sorbet, Low-Fat Tofutti,
all Italian ices, and Sweet Nothings
bars: Creamsicles, Fudgsicles, and Popsicles;
any others containing up to 45 calories per
bar, including Welch's Fruit Juice Bars, Weight
Watchers Smart Ones Orange Vanilla Treats, Tofutti
Chocolate Fudge Treats, Weight Watchers Smart
Ones Chocolate Mousse, Dolly Madison Slender
Treat Chocolate Mousse, and Yoplait
packaged frozen bars: up to 110 calories each,
including FrozFruit, Hagen-Dazs bars, and Starbucks
Frappuccino Blended Coffee Bars
Avoid beverages labeled "naturally sweetened"
or "fruit-juice sweetened," but help
yourself to these:
black coffees and teas
teas and juices: Crystal Light, Diet Snapple,
Diet Natural Lemon Nestea, Diet Mistic, and
flavored waters: orange, chocolate, cream, cherry-chocolate,
root beer, cola, and other flavors of bottled
or filtered water
plain or flavored, but check the calorie count
if the product is labeled "naturally sweetened,"
since this usually means that the product has
sugar in one form or another
cocoa mixes: 20 to 50 calories per serving,
including Swiss Miss Diet and Fat-Free and Nestle
Carnation Diet and Fat-Free; avoid cocoa mixes
with 60 or more calories per serving
Today's supermarkets are filled with choices for
the weight conscious. Here are some of the lowest-calorie
choices for a variety of food categories that
aren't covered in the Anytime List.
a whole grain cereal with 110 calories and 3
g fiber per cup
All-Bran with Extra Fiber: 50 calories and 15
g fiber per 1/2 cup
Shredded Wheat: 80 calories and 2.5 g fiber
One: 60 calories and 14 g fiber per 1/2 cup
110 calories and 2 g fiber per cup
Grain Total: 110 calories and 3 g fiber per
or sugar-free jams and jellies with 10 to 40
calories per tablespoon
breads with 40 to 45 calories per slice: oatmeal,
premium white, wheat, rye, multigrain, sourdough,
grain regular breads or rolls
wheat/whole grain pastas: Hodgson Mill, Ancient
or hulled barley
whole grains: quinoa, whole grain cornmeal,
kasha, bulgur, millet
frozen breakfast foods such as those from Kellogg's,
Aunt Jemima, and Pillsbury—and a special
mention for the low-calorie, whole grain offerings
vegetable-focused frozen meals in the 150- to
350-calories-per-package range, especially the
beans, dried or canned
Valley canned bean/chili combinations
or fat-free refried beans
it a point to eat starchy, crunchy snacks only
in conjunction with a food from the Anytime List.
For example, have fruit with popcorn or soup with
crackers. Fill up on the former, and go easy on
the starchy snack.
beans, peas, lentils, chickpeas
products: bean curd/tofu, meat-replacement products
by Boca, Gardenburger, Yves, and Lightlife
fresh (do not fry!), smoked, canned, frozen
Calorie counts in this story may vary depending
on the brand of products used. Remember to check