- The Washington Times - Tuesday, June 22, 2004

A new third edition of “Low-Fat, Low-Cholesterol Cookbook” (Clarkson Potter) is designed for people who are looking for low-fat, low-cholesterol dishes — but who still want to eat well.

It offers about 200 recipes, including 50 new ones, all with nutritional analyses. Here are two to try.

These colorful and quick kebabs combine the earthy flavor of chili powder with the bite of a creamy horseradish sauce.

Spiced shish kebabs with horseradish cream

1 pound boneless top-sirloin steak, all visible fat discarded, cut into 1-inch cubes

2 teaspoons chili powder

2 teaspoons dried oregano, crumbled

1 teaspoon ground cumin

3/4 teaspoon garlic salt

Vegetable oil spray

1 large red onion (about 6 ounces), quartered and layers separated

1 medium yellow bell pepper, cut into 1-inch pieces

16 cherry tomatoes


1/3 cup fat-free sour cream

2 tablespoons fat-free or light mayonnaise dressing

1 tablespoon prepared white horseradish

½ teaspoon garlic salt

Chili powder to taste

Put the steak in a shallow bowl. Sprinkle with the chili powder, oregano, cumin and 3/4 teaspoon garlic salt.

Toss gently yet thoroughly to coat completely. Let stand for 15 minutes to absorb flavors.

Meanwhile, preheat the broiler. Lightly spray the broiler pan and rack with vegetable oil spray.

In a small bowl, stir together the ingredients for the horseradish cream except the chili powder. Sprinkle the chili powder on top.

Thread the vegetables and meat onto four 12-inch metal skewers in alternating order: onion, bell pepper, tomato and steak.

Put the kebabs on the prepared rack. Broil the kebabs about 4 inches from the heat for 4 minutes. Turn the kebabs and broil for 3 minutes, or until desired doneness. Serve with the horseradish cream.

Makes 4 servings.

Nutrition information per serving: 223 calories, 6 g total fat (2 g saturated), 67 mg cholesterol, 461 mg sodium, 17 g carbohydrate, 3 g fiber, 25 g protein.

Cucumber-melon salad with raspberry vinegar

This refreshingly different dish may be served as a salad or turned into a relish by finely chopping the ingredients.

1 medium cucumber

½ large cantaloupe, seeds discarded

1 bunch of radishes, cleaned

1/4 cup raspberry vinegar

Pepper (optional)

4 lettuce leaves

Partially peel the cucumber in strips, leaving some of the dark green to add color.

Cut the cucumber into bite-size pieces and put in a medium bowl.

Cut the cantaloupe into cubes or use a melon baller to scoop out small balls.

Add to the cucumber pieces. Thinly slice the radishes. Add to the cucumber and cantaloupe. Toss the salad with the vinegar. Sprinkle with the pepper.

Refrigerate, covered, until chilled, about 30 minutes to 1 hour.

Serve on four plates lined with the lettuce.

Makes 4 servings.

Nutrition information per serving: 50 calories, 0 g fat, 0 g cholesterol, 24 mg sodium, 11 g carbohydrate, 2 g fiber, 2 g protein.


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