Recipes

Recipes to help you along:

David Liederman's OAT BRAN MUFFINS:

Per muffin: 108 calories, 1.4 grams fat (12% of calories)

2 cups oat bran	2 egg whites, lightly beaten
1/3 cup unbleached flour	1/2 tsp baking soda
1/2 tsp salt	1/2 tsp ground cinnamon
1/4 tsp baking powder	1/4 tsp ground allspice
1 1/4 cups skim milk	3/4 cup raisins
5 oz. apple or other all-fruit preserves

In a large bowl, combine first seven ingredients.
In a small bowl, whisk together milk, preserves and egg whites.
Pour liquid ingredients over flour mixture. Stir with rubber spatula to moisten flour. Fold in raisins; this is a very wet batter.
Line 14 muffin cups with foil liners. Fill with batter.
Bake at 350 degrees for 22 minutes, or till muffins are brown and firm. Makes 14.

Judith Benn Hurley's PEAR AND GINGER BRAN MUFFINS:

Per muffin: 136, 2 grams fat (13% of calories)

1 1/2 cups bran nugget cereal	1/2 cup pear or apple juice
1 pear coarsely shredded	2 tsp finely grated fresh ginger
1/2 cup nonfat yogurt	1/4 cup all-fruit pear or apple butter
1/4 cup maple syrup	2 egg whites, slightly beaten
1 1/4 cup unbleached flour	2 tsp baking soda
1 tsp ground cinnamon	1 tbs oil

In a medium bowl combine first four ingredients. Let soak for ten minutes. Stir in yogurt, pear butter, maple syrup, egg and oil.
In large bowl, combine dry ingredients.
Pour liquids over flour mixture. Stir to moisten flour; don't overmix.
Coat 12 muffin cups with nonstick spray or line with foil liners. Divide batter among the cups.
Bake at 400 degrees for 18-20 minutes. Makes 12.

SUMMER BREAKFAST SUNDAE:

Per serving: 193 calories, 3.6 grams fat (16% of calories)

4 cups chopped fruit	1 tsp mild honey
1 cup nonfat cottage cheese	2 cups fromage blanc or nonfat yogurt
1 tbs chopped dates or dried figs	2 tbs chopped tasted almonds or hazelnuts
2 tsp bran or yeast flakes	2 tsp minced fresh mint or coriander

Place fruit in medium bowl. Drizzle with honey and set aside.
In small bowl, fold together fromage blanc and cottage cheese. Divide the cheese among 4 sundae type glasses.
Top with fruit. Sprinkle with nuts*, dates or figs, bran or yeast, and mint or coriander. Serves 4.

* To lower fat content even further, omit nuts. *

BEEF LOVER'S DELIGHT

Per serving: 216 calories, 3.5 grams fat (15% of calories) Serves 8

Tie 2 lb. eye of round or top round at 1 inch intervals with kitchen string for easier handling and so it retains its shape. Brown the meat in 1 tsp olive oil for about 10 minutes. Add 1 onion, halved, 1 stalk celery, and 1 clove garlic, continuing to cook for another 10 minutes until all are evenly browned.
Add 2 quarts water and a bay leaf. Bring to a boil. Skim any foam from the surface. Cover and simmer over low heat until the meat is tender.
Take meat and vegetables from pan, cover and refrigerate. Strain stock into large bowl; discard bay leaf. Refrigerate overnight.
Place 1-2 tbs prepared horseradish in small stainer. Rinse away salt with cold water, then dump horseradish onto triple layer of paper towels. Pat well to remove excess moisture. Transfer to food processor. Add 1/2 cup fat free cottage cheese and 1 tbs skim milk. Process until smooth.
Place in small bowl, cover and refrigerate.

NEXT DAY:
Using a spoon or metal spatula, lift and discard fat that has congealed on top of the stock. Pour the stock into a Dutch oven. Bring to a boil. Add 2 medium new potatoes, quartered, cover and cool ten minutes or until tender.
Meanwhile, saute 4 carrots, halved lengthwise, in large nonstick frying pan over medium heat, until lightly browned. Add 1/4 tsp black pepper and set aside.
Remove string from beef and discard. Trim off any visible fat.
Cut beef in chunks for serving, add potatoes, carrots and spices to beef. Set aside.
Boil stock down to about 1/3 its original amount. Stir in flour or corn starch to boiling stock for a rich, low-fat gravy. Salt & pepper to taste.
Heat meat and veggies in microwave. Serve. It's great! (Serve gravy over whole grain bread for an extra treat.) Serves 8.

FOR MORE LOW-FAT RECIPES, READ THE T-FACTOR DIET.