The Rural Voice, 2001-03, Page 32RURAL LIVING
Low-fat dishes to help get you in shape
Selected by Bonnie Gropp
Though there is still a nip in the air,
with March's arrival, spring is
itntitinent. A few snore months and it
will be time to break out the shorts
and bathing suits. There are many
low fat, delicious dishes to help get
yourself in shape for summer.
SMOKED SALMON AND
CUCUMBER APPETIZERS
1/2 Ib (250 g) smoked salmon
1/4 tsp (1 mL) grated lemon rind
2 tbsp (25 mL) lemon juice
2 tbsp (25 mL) each chopped
green onion and fresh parsley
1 tbsp (15 mL) vegetable oil
1 tbsp (15 mL) small capers
1/4 tsp (1 mL) freshly ground
black pepper I
1/2 cup (125 mL) finely diced
cucumber
hot pepper sauce
soft, low-fat cream cheese
thin slices pumpernickel bread
Chop salmon finely; set aside. In
medium bowl, combine lemon rind,
juice, onion, parsley, oil, capers and
black pepper. Add salmon and
cucumber; toss until well combined.
Add hot,pepper sauce to taste. Cover
and refrigerate 1 hour; toss lightly
before serving. To serve, spread
cream cheese on bread; top with
salmon/cucumber mixture.
1.5 gms fat/2 tbsp (25 mL)
TOMATO TORTILLA
APPETIZER WEDGES
4 large flour tortillas
5 oz (140 g) chevre (goat cheese)
3 ripe medium tomatoes
1/4 cup (50 -mL) pickled hot
pepper rings (optional)
freshly ground black pepper
snipped fresh herbs (basil,
oregano, thyme or parsley)
Pierce tortillas in several places
with small sharp knife. Grill over
medium heat on preheated barbecue
until crisp and golden brown on both
sides, 4-5 minutes.
Meanwhile, soften chevre, if
necessary, in microwave for 30
seconds on medium -low (30 per cent)
until it reaches spreading consistency.
28 THE RURAL VOICE
Power up your morning with Carrot Ginger Breakfast Bars. Every bite of this
meal -on -the -run is packed with nutrients and fibre -rich oatmeal.
Halve, then thinly slice tomatoes.
Remove tortillas from heat. Spread
evenly with chevre; arrange tomatoes
and hot pepper rings, if using, over
tortillas. Season to taste with pepper
and herbs. Return tortillas to grill;
close lid and cook briefly until heated
through, 1-2 minutes.
To serve, cut into wedges with
kitchen scissors. Serves 4.
9.5 g fat per serving.
GREENHOUSE TOMATO
FOCACCIA
2 cups (500 mL) all-purpose flour
4 tsp (20 mL) granulated sugar
1 tsp (5 mL) salt
1 envelope (8 g) instant yeast
1 cup (250 mL) water
1 tbsp (15 mL) butter
3/4 cup (175 mL) grated parmesan
cheese
garlic -flavoured olive oil
1 tsp (5 mL) dried Italian
seasoning, crumbled
2 medium tomatoes, thinly sliced
freshly ground black pepper
In large bowl, combine 1 1/2 cups
(375 mL) of the flour, sugar, salt and
yeast. Heat water and butter until
very warm (120 -130°F/50 -55°C); add
to dry ingredients. Stir in 1/4 cup (50
mL) of the parmesan cheese and
enough of the remaining flour to
make a soft dough.
Knead 011 lightly floured surface
until smooth and elastic, 5-8 minutes.
Cover dough and let rest 10 min.
Roll out dough to rectangle and
press evenly into greased 15 1/2 x 10
1/2 x 3/4 in. (39 x26 x 2 cm) pan.
Cover and let rise over pan of hot
water until slightly risen, 30-40
minutes.
With handle of wooden spoon,
make indentations in dough at 1 1/2
inch (4 cm) intervals. Brush dough
lightly with olive oil; sprinkle with
Italian seasoning and 1/4 cup (50 mL)
more parmesan cheese. Place
tomatoes in single layer over dough.
Sprinkle remaining parmesan cheese
and black pepper over all.
Bake in 400°F (200°C oven 15-20
minutes or until lightly browned.
Remove from pan to wire rack. Serve
warm. Serves 12.
7.5 g fat/serving.
ALL DRESSED LOW-FAT
PIZZA
3 slices fat-free Kielbasa, cut into
1/2 -inch pieces
1 12 -inch pre -baked base or 9x12