Low Fat Cookery: Our 100 top recipes presented in one cookbook
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About this ebook
A light feast? Eating with no regrets? Our low-fat recipes make it all possible! You'll find varied and versatile recipes for carefree enjoyment of culinary delights day after day: from crispy salads and little snacks, hearty soups and aromatic pasta and vegetarian recipes to clever meat and fish dishes and even sweet treats. You can fill up your plate with a clear conscience and help that trim figure along at the same time.
- Great illustrations and detailed, step-by-step instructions with every recipe
- Detailed introduction to nutrition, exercise and energy needs, as well as tips on how to lose weight successfully
- Detailed nutritional information and preparation time with every recipe
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Low Fat Cookery - Naumann & Göbel Verlag
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SNACKS & SMALL MEALS
You must know the feeling: you’re feeling a little peckish, but sometimes it’s even too long to wait until the next meal.
This chapter contains lots of different recipes for both situations, ranging from herb muffins with a cream cheese filling to asparagus tartare with caper sauce.
HAM AND LEEK MUFFINS
PREPARATION TIME: approx. 20 minutes (plus cooking and baking time)
Per muffin approx. 180 kcal / 756 kJ
7 g P, 9 g F, 18 g CH
MAKES 12 MUFFINS
4 slices cooked ham
2 leeks
80 ml rapeseed oil
salt and black pepper
pinch of nutmeg
2 eggs
100 g herb quark
100 ml buttermilk
150 g plain wheat flour
150 g wholemeal
wheat flour
2 tsp baking powder
½ tsp baking soda
1Finely dice the ham. Wash and trim the leek and cut into thin rings. Heat 1 tablespoon of oil in a non-stick pan and sauté the leek. Season with salt, pepper and nutmeg.
2Put the eggs in a bowl with the remainder of the oil, the quark and buttermilk, and stir well until combined.
3Pre-heat the oven to 180 °C (Gas Mark 4). Combine the flours, baking powder and baking soda. Put the dry flour mixture in with the wet ingredients and stir. Fold in the diced ham and sliced leeks.
4Put 12 paper cases in a muffin tin and spoon the dough into each one until three-fourth full. Bake in the pre-heated oven for about 25 minutes.
TIP
Leeks contain lots of minerals such as potassium, calcium and iron, vitamins B6, K and C, provitamin A, folic acid and niacin. Niacin is important for the regeneration of skin, muscles and nerves.
HERB MUFFINS WITH A CREAM CHEESE FILLING
PREPARATION TIME: approx. 25 minutes (plus baking time)
Per muffin approx. 257 kcal / 1077 kJ
7 g P, 15 g F, 23 g CH
MAKES 12 MUFFINS
2 eggs
120 ml rapeseed oil
200 g yoghurt
½ tsp salt
200 g wholemeal wheat flour
200 g plain wheat flour
2 tsp baking powder
1 tsp baking soda
25 g mixed herbs (frozen)
120 g herb cream cheese
1Break open the eggs and beat lightly in a bowl. Add the oil, yoghurt and salt and whisk it all until well combined.
2Pre-heat the oven to 180 °C (Gas Mark 4). Combine the flours, baking powder and baking soda. Stir the flours and herbs into the egg mixture.
3Now put 12 paper cases in a muffin tin and spoon the dough into each one until two-thirds full. Then put 1 teaspoon of the herb cream cheese onto the uncooked muffins, and top with the remainder of the dough. Bake in the middle of the oven for about 25 minutes.
CUCUMBER RAITA
PREPARATION TIME: approx. 25 minutes (plus standing time)
Per portion approx. 236 kcal / 991 kJ
5 g P, 21 g F, 7 g CH
SERVES 4
1 cucumber
200 g sour cream
200 g yoghurt
4 tbsp double cream
½ bunch coriander
½ bunch mint
2 green chillies
1 red chilli pepper
salt and pepper
1 tsp each of cumin, mustard, coriander and black cumin seeds
coriander and mint to garnish
1Wash, dry and trim the cucumber and finely chop the flesh.
2Combine the sour cream, yoghurt and double cream and add to the diced cucumber. Wash and dry the herbs. Finely chop the leaves and add to the cucumber mixture. Wash the chillies, then cut in half lengthways and de-seed. Cut into slices and add to the other ingredients. Season well with salt and pepper, then place in the refrigerator for about 20 minutes.
3Dry-fry the remainder of the spices in a pan until you can just smell the seeds and they start to burst open. Sprinkle over the cucumber raita, and serve garnished with the coriander and mint leaves.
TIP
You might think that cucumber raita is the Far East’s answer to tzatziki, but it is actually a lot finer. Of course, you can add and play with the amount of garlic you use.
TOAST WITH RED LENTIL PASTE
PREPARATION TIME: approx. 15 minutes (plus cooking time)
Per slice approx. 123 kcal / 516 kJ
4 g P, 3 g F, 17 g CH
MAKES 8 SLICES
1 garlic clove
3 tbsp olive oil
75 g red lentils
200 ml vegetable stock
½ bunch of basil
1 tbsp tomato paste
2 tbsp freshly grated Parmesan
salt
pepper
50 g baby spinach leaves
8 slices white bread
1Peel and finely chop the garlic. Heat 1 tablespoon of oil in a small saucepan and sauté the garlic and lentils. Pour over the stock and simmer over a low heat for about 15 minutes.
2Drain the lentils well, then purée with the remainder of the olive oil. Wash the basil, then pull the leaves off the stalks and chop them finely. Season the pate with basil, tomato paste, Parmesan, salt and pepper.
3Thoroughly wash the spinach, then trim and spin dry.
4Toast the bread. Spread the lentil paste on the bread. Arrange the spinach over half of the slices of toast. Top with the slices of bread with the pâté (pâté side down) and press down lightly. Cut in half diagonally and serve.
WHOLEMEAL ROLLS WITH CRAB PÂTÉ
PREPARATION TIME: approx. 20 minutes
Per roll approx. 245 kcal / 1029 kJ
12 g P, 9 g F, 27 g CH
MAKES 4 ROLLS
½ bunch dill
1/8 of an iceberg lettuce
100 g North Sea shrimps
100 g cream cheese
salt
pepper
4 wholemeal rolls
1Wash and pat dry the dill, then chop finely. Wash, spin dry and thinly slice the lettuce.
2Put both in a bowl and combine with the shrimps and cream cheese. Season with salt and pepper.
3Cut the rolls in half and spread the dip over the bottom half. Top with the other half and press down lightly.
TIP
There are various types of cream cheese, including quark, layered curd cheese, mascarpone, ricotta, mozzarella and cottage cheese. The fat content will also be different from variety to variety.
CASHMERE-STYLE RAITA
PREPARATION TIME: approx. 20 minutes (plus cooking time)
Per portion approx. 320 kcal / 1344 kJ
14 g P, 24 g F, 9 g CH
SERVES 4
800 g spinach leaves
4 shallots
3 garlic cloves
1 tbsp freshly grated ginger
4 cherry tomatoes
3 tbsp sunflower oil
1 tbsp each of ground coriander and ground chilli
1 bunch of coriander
200 g plain yoghurt
3 tbsp double cream
1 tsp salt
200 g cottage cheese to garnish
1Wash, trim and drain the spinach. Peel and dice the shallots. Peel and finely chop the garlic. Combine the shallots, garlic and ginger. Wash and dry the tomatoes and cut into segments.
2Heat the oil and sauté the shallots and garlic. Add the spinach and tomatoes. Season with ground coriander and ground chilli.
3Wash and dry the coriander. Slice the leaves and add to the pan. Simmer gently for about 4 minutes.
4Stir together the yogurt and double cream and season with salt. Arrange the spinach and yoghurt sauce on plates in portions and garnish with a little cottage cheese.
TIP
The high yoghurt content makes raita very cooling, so it is perfect for combining with spicy dishes.
MUSHROOMS HUNTER STYLE
PREPARATION TIME: approx. 15 minutes (plus frying and cooking time)
Per portion approx. 160 kcal / 671 kJ
9 g P, 8 g F, 12 g CH
SERVES 4
2 carrots
2 parsley roots
2 onions
salt
pepper
vinegar
2 tbsp clarified butter
3 sugar cubes
2 tbsp flour
juice of ½ lemon
200 g sour cream
500 g mixed mushrooms
1Trim, wash and peel the carrots and parsley roots and cut into strips. Peel and finely chop the onions.
2Cook the onions and carrots in a little water with salt, pepper and a few drops of vinegar. Drain in a sieve, keeping the liquid.
3Sauté the parsley roots in 1 tablespoon of clarified butter and the sugar. Sprinkle over the flour and cook until brown. Stir in the carrot cooking liquid and season with lemon juice. Stir in the sour cream.
4Trim the mushrooms, then brush clean and chop, and cook in the remainder of the clarified butter for about 8 minutes.
5Stir together the mushrooms, vegetables and sauce, and serve with dumplings.
ARTICHOKES AND MUSHROOMS WITH POTATOES
PREPARATION TIME: approx. 25 minutes (plus frying and cooking time)
Per portion approx. 285 kcal / 1197 kJ
12 g P, 2 g F, 58 g CH
SERVES 4
4 large potatoes
4 artichokes
200 g silverskin onions
400 g shiitake mushrooms
12 young carrots with the tops
200 g string beans
salt, 2–4 tbsp oil
1–2 star anise
1 tsp fresh thyme leaves
pepper
1 garlic clove
1Brush the potatoes clean, then wash and cut in half lengthways. Then scoop out balls and hollow out to make a basket. Season and bake in the oven for about 15 minutes at 200 °C (Gas Mark 6), setting the potato balls to one side.
2Wash and trim the artichokes. Remove the leaves and beards, and cut the bases into 8 pieces. Peel the onions. Trim and brush the mushrooms. Wash and peel the carrots, and remove most (but not all) of the green. Trim and wash the beans and slice diagonally.
3Blanche the carrots and beans in a little salted boiling water for 3 minutes. Fry the potato balls, onions, artichokes and mushrooms in hot oil with the star anise.
4Season with thyme, salt and pepper and a little crushed garlic. Spoon the cooked vegetables into the potato baskets and serve.
BAKED POTATOES WITH TOMATO BUTTER
PREPARATION TIME: approx. 20 minutes (plus baking time)
Per portion approx. 335 kcal / 1407 kJ
4 g P, 21 g F, 31 g CH
SERVES 4
4 large non-floury-cooking potatoes
1 garlic clove
1 small red chilli pepper
4 sprigs of basil
100 g soft butter
1 tbsp tomato paste
salt
pepper
1Pre-heat