One of the New Year’s resolutions on the list might be to reduce one’s fat content in order to lose some of the weight gained over the Christmas holidays, when nibbling and those homemade cookies set the scales a-spinning.
This week’s recipes come from a cookbook Fat Free Living, featuring fat-free living recipes, most suitable for a heart-smart diet and in some cases, for a renal diet.
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French Fried Peppers
2 eggs or 1/2 cup egg substitute
1 1/2 cups skim milk
3/4 cup bread crumbs
1 tsp. Italian seasoning
1/2 cup parmesan cheese
2 large green bell peppers
2 large red bell peppers
Preheat oven to 425 degrees F. Lightly spray baking sheets with non-fat cooking spray.
Combine egg or egg substitute and milk in a medium bowl and mix until blended.
Combine bread crumbs, seasoning and cheese in a separate bowl and mix until blended.
Cut peppers into rings, dip in egg mixture and roll in crumb mixture until well coated. Place in a single layer on baking sheets. Sprinkle with remaining crumbs.
Bake for 15-20 minutes, until lightly brown and crisp. Makes four servings.
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Veggie Patties
3/4 cup shredded zucchini
3/4 cup shredded carrots
1 1/2 tsps. onion powder
1-15 oz. can fat free black beans, mashed
1/2 cup fat free cooked rice
1 egg or 1/4 cup egg substitute
2 tbsps. bread crumbs
1 tsp. Italian seasoning
Preheat broiler on high heat. Line broiler pan with foil and slightly spray with non-fat cooking spray.
In a large bowl combine all ingredients and mix well. If mixture is too moist to shape, refrigerate for one hour.
Shape mixture into 8 patties and place on prepared pan. Broil 4-6 inches from heat for 5-6 minutes per side, until lightly browned.
Serve with lettuce and tomato with a fat-free roll. Serves 4.
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Cinnamon Honey Sweet Potatoes
5 large sweet potatoes, peeled and sliced
1 tsp. cinnamon
1/2 tsp. ginger
1 tbsp. orange juice
1/4 cup honey
Preheat oven to 350 degrees F. Lightly spray a 9 inch baking dish with non-fat cooking spray.
Arrange potato slices in bottom of dish. Sprinkle with cinnamon, ginger, orange juice and honey.
Cover and bake in pre-heated oven for 50-60 minutes, until potatoes are soft and tender.
Joyce Walter can be reached at ronjoy@sasktel.net
