LOW FAT COOKING - YAHI!

Yet Another Hobby Interest!
(By necessity)

Well, just when you think I have way too many interests, here is another one!

OK, so I use to eat good stuff - by that I mean nice fat juicy meats, cheese, meat lover's pizza, double quarter pounders with extra cheese and other good eats. Then... after 50 years... Oops what's that funny pain crushing my heart! Oh yea, it's a heart attack. Later followed by three more close calls.

So now, I am learning to eat wisely - "choose wisely Raúl" said the voice. Learning to eat in a
completely different style was really difficult. Fats and cholesterol are very addictive.

Over the past ten years, my wife and I have developed new methods to "simulate" the taste we were used to in our "old ways" of cooking. Here for your enjoyment and better eating, we present sampling some of our personally developed recipes.

Disclaimer: If you are on a restricted diet - please check with your doctor or dietitian before using any of our recipes.

Enjoy.

---

VERY LOW FAT CINNAMON ROLLS

From the Alvarez collection

BREAD

1 Cup Water

2 Tbs. Canola Oil

2/3 Tsp. Salt

3 Cup Bread Flour

1/3 Cup Sugar

2 Tsp. Bread Machine Yeast

FILLING

1/4 Cup FF Margarine

1 Cup Plumped Raisins

1/2 Tsp. Cinnamon

TOPPING

1 Cup Confectioner's Sugar

1 Tsp. Vanilla

 

INSTRUCTIONS

In bread machine - add all of bread ingredients and process as "dough".

Remove dough from machine and place in bowl sprayed with PAM™.

Spray top of dough ball with PAM™, cover with plastic warp and allow to rise for 45 minutes.

After rising, punch down dough.

Place on floured work surface, and roll out to rectangle approximately 1/2 inch thick.

In medium bowl, mix FF margarine and cinnamon. Add raisins and mix gently.

Apply topping mix as in making a jelly roll.

Roll up dough and pinch roll closed.

Cut roll into one inch slices and place flat on PAM™ sprayed, 2 inch baking pan - sides touching.

Allow to rise 30 minutes.

Bake at 350° F for 20 minutes or until nicely browned.

Remove from oven.

Mix 1 cup confectioner's sugar with 1 Tsp. Vanilla and just enough water to make a medium paste.

Heat mixture to gentle boil. Apply over cinnamon rolls.

ENJOY!

---

LOW FAT COUNTRY SAUSAGE

From the Alvarez collection

1-1/2 LB Ground Pork Tenderloin

1/4 Tsp. Sage

1/4 Tsp. Marjoram

1/4 Tsp. Thyme

1/4 Tsp. Summer Savory

1/4 Tsp. Coriander

1/2 Tsp. Coarse Ground Black Pepper

2 Tsp. Salt

Thoroughly clean pork tenderloin of excess fat and membrane.

Coarse grind tenderloin.

Dry mix all spices. Work mix into ground pork by hand.

Form into patties.

Gently cook in PAM™ sprayed pan until thoroughly cooked.

Promptly freeze uncooked extra for later use.

---

MILD LOWFAT ITALIAN SAUSAGE

From the Alvarez collection

1 LB Ground Pork Tenderloin

1 Tsp. Sugar

1-1/2 Tsp. Salt

1/2 Tsp. Fennel Seed

1/2 Tsp. fresh finely chopped Garlic (1/4 Tsp. Granulated Dry Garlic)

1/2 Tsp. fresh finely chopped Onion (1/4 Tsp. Onion Powder)

1/2 Tsp. fresh finely chopped Parsley (1/4 Tsp. Parsley Flakes)

 

INSTRUCTIONS

Thoroughly clean pork tenderloin of excess fat and membrane.

Coarse grind tenderloin.

Dry mix all spices. Work mix into pork by hand.

Form into patties.

Gently cook in PAM™ sprayed pan until thoroughly cooked.

Promptly freeze uncooked extra for later use.

Notes:

For a stronger sausage:

Increase Garlic, Parsley and Fennel seeds.

---

VERY LOW FAT OATMEAL COOKIES

From the Alvarez collection

2-1/2 C. Flour

2 Tsp. Baking Powder

1 Tsp. Baking Soda

2 Tsp. Salt

3 Tbs. Oat Bran

2 Tsp. Wheat Gluten

5 C. Oats (Oatmeal)

3 C. Raisins

2 C. Chopped Pecans ( Optional)

2 C. Egg Substitute

1 C. Sugar

3 C. Packed Dark Brown Sugar

2 Tsp. Vanilla

Cream all ingredients EXCEPT flour, oats, raisins, and nuts in a large mixing bowl. Works great if you have a stand mixer.

Slowly add flour while continuing to mix thoroughly.

Slowly add oats, mix well.

Gently mix in raisins and chopped pecans.

Bake on Pam™ sprayed cookie sheet for 12 to 15 minutes.

Notes:

For tender raisins - soak in sweet wine or water before adding to mix.

For softer cookies bake 12 min, for more crispy cookies spread dough thinner and bake 18 min.

FAT FREE PUMPKIN CUSTARD

From the Alvarez collection

1 Can (29 oz.) Pumpkin

2 cans (12 oz. ea.) Fat Free Evaporated Milk

1 Cup Egg Substitute

1-1/2 Cup Sugar (or Dark. Brown Sugar)

2 Tbs. Flour

1 Tsp. Salt

1 Tsp. Cinnamon

1/2 Tsp. Ginger

1/2 Tsp. Nutmeg

1/4 Tsp. Clove

1/2 Tsp. Mace

1/2 Tsp. Allspice

Blend all ingredients well with mixer.

Lightly spray custard cups with PAM™

Pour mix into custard cups (fill 3/4 max.)

Place custard cups in water bath (Ban-Marie) and bake 20 min.

Lower oven temperature to 350° F, bake and additional 40 min.

Let cool and serve.

Top with Fat Free Coolwhip™ if desired.

---

CHRISTMAS FRUITCAKE

From the Alvarez Collection

This recipe makes about 16 average fruitcakes. As the Alvarez family Christmas fruitcake provider, we developed this recipe to make enough cakes in one baking period - believe me, it takes us a full day to prepare and bake them! If you cannot deal with making this many - it's expensive and hard work - it's up to you to do the division!

No serious attempt was made to make this a low fat / low cholesterol recipe. As a once a year baking, just forget calorie andfat watching and enjoy!

 

INGREDIENTS:

4 cups butter
3-3/4 cups egg substitute (15 eggs equivalent)
5-1/3 cups brown sugar
11-1/4 cups all purpose flour (for mix)
2-1/2 cups all purpose flour (for coating fruit)
3 tsp salt
5 Tbs cinnamon
7-1/2 tsp baking powder
4-1/4 tsp baking soda
4-1/4 tsp nutmeg
7 cups sweet wine (Morgan David)
1 cup molasses
14 lbs mixed candied fruit
1-1/4 cup candied ginger - chopped
1 lb candied cherries
1 lb candied cherries - (optional for topping)
4 lbs candied pineapple rings - (optional for topping)
8 cups raisins
2 cups chopped dates
8 cups pecans
Shorting to coat baking pans

EQUIPMENT:

Loaf pans
Waxed Paper

PROCESS:

Using 2-1/2 cups of the flour, coat mixed candied fruit, ginger, 1 lb. cherries, chopped dates and raisins. This prevents clumping of the fruit later on when mixing.

Cream butter, egg substitute, brown sugar and molasses until smooth.

Sift flour (11-1/4 cups) and throughly mix in salt, baking powder, baking soda, cinnamon, and nutmeg.

Slowly blend flour mixture and wine to creamed ingredients, alternating flour mix and wine to maintain a uniform batter.

Add previously coated fruit mix to batter, making sure to get a uniform distribution of fruit.

Generously coat loaf baking pans with shorting and line with waxed paper to facilitate later removal of the cakes.

Fill loaf lined loaf pans 3/4 with fruitcake mix. Top each with cherries and pineapple rings.

Bake at 250 to 275 degrees (depending on your oven) for 2 to 3 hours. Check periodically after 2 hours by inserting a toothpick in the center of each cake. Fruitcakes are done when toothpick comes out dry.

Pans should be placed on one rack only and spaced to allow uniform baking temperature.

Be sure to place a pan of water on the bottom shelf of the oven to prevent drying and provide a more moist cake.

As each batch is baked, remove cakes from pans and place cakes on cooling rack and allow to cool. When cool, remove waxed paper from cakes. Wrap each cake tightly in plastic wrap followed by an aluminum foil over-wrap.

Cakes may be frozen for longer term storage. Place cakes in a tight freezer zipper storage bag for additional protection when freezing. For a more moist cake, you may want to lightly soak cakes with wine and allow them to mellow for a few days before enjoying.

Enjoy!

---

Last update: 12 September 2004 Copyright RJA 1997 - 2004