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‘Cut The Fat’ Cookbook Offers More Than Salads

Art Chapman Fort Worth Star-Telegram

Weight Watchers has another cookbook on the market, called “Weight Watchers Cut the Fat Cookbook: Eat Smart, Lose Weight” (Macmillan).

The words “Cut the Fat” are in the biggest letters, making the book look more like a self-help medical manual than a cookbook. It’s a relatively small book with only a few pages of introduction. The rest is recipes - no color photos, just recipes.

Therein rests its real value. The recipes are simple, based on 30 percent or less calories from fat, high fiber and relatively low calories. They also happen to be innovative.

The book isn’t top-heavy with soup and salad recipes, like a lot of low-fat cookbooks. It offers a smattering of everything. There are vegetable entrees, as well as poultry and seafood dishes like this thick, hearty Central and South American stew.

Sancocho

1 teaspoon corn oil

2 ounces skinless boneless chicken breast, diced

3 ounces skinless boneless chicken thighs, diced

1 cup chopped onions

1/2 cup chopped celery

1/2 cup diced red bell pepper

1-3 teaspoons minced seeded jalapeno pepper

2 teaspoons ground cumin

3 cups low-sodium chicken broth

1 cup chopped plum tomatoes

1 cup canned pumpkin

4 ounces diced pared sweet potato

1/2 cup thawed frozen corn kernels

2 tablespoons minced fresh cilantro or parsley

2 cups cooked long-grain rice

Place medium nonstick skillet over medium-high heat 30 seconds. Add oil; heat 30 seconds more. Add chicken; cook, stirring frequently, until lightly browned, 5 minutes. Remove to plate and set aside.

Return skillet to heat and add onions; cook until golden, 5-7 minutes. Add celery, bell and jalapeno peppers and cumin; cook, stirring, 3 minutes.

Add broth, tomatoes, pumpkin and sweet potato; bring to a boil, reduce heat to low, cover and simmer until potato is tender, about 10 minutes. Add reserved chicken and the corn; simmer 10 minutes. Sprinkle with cilantro and serve with rice.

Yield: 4 servings.

Nutrition information per serving (with 1/2 cup rice): 305 calories, 4 grams fat (12 percent fat calories), 50 grams carbohydrate, 30 milligrams cholesterol, 102 milligrams sodium.

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