New Cookbook Offers Low-Fat Alternatives

Here’s one for you. How about a Turkey Reuben sandwich with only 8 grams of fat? Consider that the standard Reuben has about 25 grams of fat - a HUGE difference.

Or how about Hungarian Goulash that gets only 17 percent of its calories from fat, and Chicken a la King that’s 16 percent fat? Now that’s the basis for a healthy meal, topped off with a Chocolate Cream Pie that’s 22 percent fat.

You’ll find these recipes and other quick, low-fat alternatives in a new cookbook by Brenda Ponichtera. If Ponichtera’s name is familiar, it’s because her first book, “Quick & Healthy Recipes & Ideas,” was so popular (it’s one of my favorite cookbooks, too). Now “Volume II” offers more low-fat dishes that are wonderfully easy to make.

The cookbook, designed for those who don’t have time to cook healthy meals, has many recipes that fit the bill for this column: few ingredients, quick cooking, low in fat, and great taste. Most fall within the recommended 30 percent of total calories from fat, with many below 20 percent. Nutrition analyses include exchanges for those with diabetes.

The bonus is that ingredients in the book are familiar. You don’t have to trot off to health food stores or specialty stores for a critical ingredient. The book also has five weekly menus and a section on monitoring fat.

Here’s a quick sole recipe that also works well with other mild-tasting fish.

Curried Sole

From “Quick & Healthy, Volume II,” by Brenda Ponichtera (ScaleDown).

1 pound sole fillets

1/4 cup light mayonnaise (see note)

1 teaspoon lemon juice

1 teaspoon curry

1 tablespoon dried parsley

Arrange fish in a 9- by 13-inch baking pan, or microwave-safe dish, that has been sprayed with nonstick cooking spray. Set aside.

Mix mayonnaise, lemon juice and curry. Spread on sole fillets. Sprinkle with parsley. Follow directions below for microwave or conventional oven.

Conventional oven: Preheat oven to 450 degrees. Bake for 4-5 minutes per 1/2-inch thickness of fish, or until fish flakes easily with a fork.

Microwave oven: Cover with plastic wrap. Cook on high for 4-6 minutes, depending on thickness of fish. Rotate dish halfway through cooking.

Yield: 4 servings.

Nutrition information per serving: 147 calories, 2 grams carbohydrate, 21 grams protein, 6 grams fat (37 percent fat calories).

Note: Use nonfat mayonnaise to further reduce fat calories.

, DataTimes MEMO: The goal of Five and Fifteen is to find recipes where you can do the shopping in five minutes and the cooking in 15. Merri Lou Dobler, a registered dietitian and Spokane resident, welcomes ideas from readers. Write to Five and Fifteen, Features Department, The Spokesman-Review, P.O. Box 2160, Spokane, WA 99210.

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