Books for Cooks

Barbara Burke

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No-nonsense guide
offers endless
mealtime variety

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At less than 2 cents a recipe, "1,001 Low-Fat Recipes," by Sue Spitler, is certainly a bargain. It's a no-nonsense cookbook with no color (except for the cover), no photographs and no quick-witted introductions -- just oodles of recipes designed to trim your waistline.

"1,001 Low-Fat Recipes: Quick, Easy, Great-Tasting Recipes for the Whole Family" By Sue Spitler (Surrey Books, 2003, third edition, paperback, $19.95)

This completely revised third edition boasts more than 500 new recipes. You'll find 64 appetizers, 77 soups, 43 salads, 54 chicken dishes, 42 pizza, 53 pasta entrees, 44 vegetarian entrees, 45 meat dishes, 50 seafoods, 46 vegetables, 45 sauces, 17 breads and muffins, 125 desserts, 46 rice, grain and bean dishes ... and more.

Most of Spitler's dishes feature 10 or fewer ingredients and require less than 30 minutes to prepare. A chapter titled "Memorable Menus" takes the guesswork out of meal planning and entertaining.

There are recipes from Europe, Latin America, India, Asia, Africa and all regions of the United States -- such as Cheese and Mushroom Calzones, Slow Cooker Coq Au Vin and Stir-Fried Rice with Vegetables.

The number and diversity of dishes in this book may be astounding, but that's not what is important, according to the author. Great taste is what really matters. It's impossible to stick to a healthy eating plan if you have to sacrifice flavor, texture or menu variety.

Registered dietitian Linda Yoakam provides nutrition information and diabetic exchanges for every recipe. A few recipes, such as Three-Can Lasagne and Six-Bean Salad with Ginger Dressing, rely on convenience foods to save time. But most use a minimum of processed foods.

In the following recipe, baking salmon fillets in a hot oven helps caramelize the glaze, giving it a rich, mahogany color.

Balsamic-Glazed Salmon Fillets

6 salmon fillets (about 5 ounces each)
1 tablespoon chopped fresh oregano leaves (1 teaspoon dried)
12 fresh basil leaves, julienned

>> Balsamic Glaze
Vegetable cooking spray
4 cloves garlic, minced
1 tablespoon dry white wine, or water
1 tablespoon honey
1/3 cup balsamic vinegar
4 teaspoons Dijon mustard

Preheat oven to 475 degrees.

To make glaze: Spray a small skillet with cooking spray; heat over medium heat until hot. Sauté garlic until tender, about 2 minutes. Do not brown. Add remaining ingredients; heat to boiling. Reduce heat and simmer, uncovered, until slightly thickened, 2 to 3 minutes. Makes about 1/3 cup.

Arrange fish in greased baking pan. Brush with warm Balsamic Glaze and sprinkle with oregano. Bake, uncovered, until fish flakes with a fork, 10 to 14 minutes.

Brush with any remaining glaze. Sprinkle lightly with salt and pepper; sprinkle with basil. Serves 6.

Approximate nutritional analysis, per serving: 316 calories, 11.2 g total fat, 2.1 g saturated fat, 32.8 mg cholesterol, 21.5 g protein, 32.1 g carbohydrate, 567 mg sodium. Diabetic exchanges: 0 milk, 0 vegetable, 0 fruit, 2 bread, 2 meat, 1 fat

Rating Scale: Best in its class / Highly recommended / Recommended / Not recommended

Barbara Burke is a Hawaii-Pacific University instructor who teaches and writes about food and nutrition. Contact her at the Honolulu Star-Bulletin, 7 Waterfront Plaza, Suite 210, Honolulu 96813; or e-mail her at: features@starbulletin.com