Secrets of Fat-free Kosher Cooking
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Secrets of Fat-Free Kosher Cooking begins with a brief introduction to the laws of kosher cooking, and then guides you through some nutrition basics. It then shows how the use of low-fat ingredients coupled with appropriate cooking methods can turn once high-fat foods into delicious low-fat alternatives. This exciting collection includes such kosher classics as plump pierogen and knishes, crisp potato latkes, and old fashioned chicken soup complete with fluffy matzoh balls. Choose from a wide variety of hearty chulents and kugels, as well as dessert classics like prune-filled hamantaschen, creamy cheese blintzes, and sweet honey cake. There is even an amazing recipe for low-fat challah - the traditional bread of the Sabbath and holidays.
8 ounces vegetable protein crumbles 2 cups cooked black beans, navy beans, or black-eyed peas8 2 small jalapeño peppers, finely chopped 1 medium red bell pepper, seeded and chopped 1 medium yellow bell pepper, seeded and chopped 1 large onion, coarsely chopped 1 garlic clove, coarsely chopped 1 teaspoon ground cumin Vegetable protein crumbles give this hearty chili its meaty texture. 1. Coat a large skillet with cooking spray and place over medium-low heat. Add the tomatoes and bring to
Calories: 119 Carbohydrates: 6 g Cholesterol: 44 mg Fat: 2.2 g Fiber: 1.6 g Protein: 18.5 g Sodium: 107 mg VARIATION • For added texture and flavor, add � cup raisins to this salad. Lunchtime Chicken Salad Yield: 6 servings 1½ pounds skinless, boneless boiled soup chicken 2 tablespoons fat-free mayonnaise 2 ribs celery, finely chopped 4½ cups shredded lettuce This salad takes just minutes to prepare. 1. Dice the chicken and place in a bowl. Add the celery and mayonnaise, and mix well.
large bowl. Stir well. 3. Pour the dressing over the chicken mixture. Mix well, cover, and refrigerate until chilled. 4. Place the shredded lettuce in a salad bowl or on individual plates. Top with the chilled chicken salad. NUTRITIONAL FACTS (PER SERVING) Calories: 132 Carbohydrates: 11 g Cholesterol: 44 mg Fat: 1.5 g Fiber: 2.3 g Protein: 18.9 g Sodium: 88 mg Yield: 6 servings 1½ pounds skinless, boneless boiled soup chicken 1 large ripe papaya, peeled and cut into 1-inch cubes 1
Calories: 161 Carbohydrates: 6 g Cholesterol: 95 mg Fat: 3.1 g Fiber: 1.3 g Protein: 23.8 g Sodium: 420 mg NUTRITIONAL FACTS (PER SERVING) FOR WHITE MEAT TURKEY ROAST Calories: 130 Carbohydrates: 6 g Cholesterol: 48 mg Fat: 1.6 g Fiber: 1.3 g Protein: 19.8 g Sodium: 376 mg Baked Turkey with Strawberry Sauce Yield: 8 servings 1 cup cooked brown rice 2 pounds turkey breast cutlets, cut into bite-sized pieces 2 tablespoons ground cinnamon 1 tablespoon rosemary STRAWBERRY SAUCE 1 pint
cooking spray and place over medium heat. Place 2 to 3 blintzes at a time in the skillet, seam side down. Cook for 2 minutes on each side. 7. Serve with fat-free sour cream or applesauce. NUTRITIONAL FACTS (PER BLINTZ) Calories: 119 Carbohydrates: 19.6 g Cholesterol: 3 mg Fat: 0.2 g Fiber: 0.1 g Protein: 8.8 g Sodium: 252 mg VARIATIONS • Add 3 tablespoons of your favorite preserves to the filling. Blueberry, cherry, and strawberry are good choices. • Try the cherry cheese filling used in