Posts Tagged 'hint'

Chicken and Feta Tabbouleh

I almost forgot to post this – I mentioned it a bit ago when I made the honey-roasted chicken. This was how I used the remaining chicken breast. It also used up a number of other odds and ends, like tomatoes, parsley, and cucumbers that were beginning to show signs of age. It almost seems more like a chopped salad with bulgur rather than tabbouleh, but I think I added a little more of the vegetables to it. The original recipe was from Cooking Light, but I lightened it by eliminating the olive oil and using fat free feta. I wanted fewer fat grams because I plan to take it for lunch.  Here’s a secret: people always rave about my tabbouleh and I have been leaving out the olive oil for years. No one seems to notice the difference.

Chicken and Feta Tabbouleh

¾ cup uncooked bulgur
1 cup boiling water
2 cups diced cooked skinless, boneless chicken breast
1 cup coarsely chopped plum tomato
1 cup coarsely chopped English cucumber
¾ cup chopped fresh parsley
½ cup (2 ounces) fat free feta cheese, crumbled
1/3 cup finely chopped green onions
¼  cup chopped fresh mint
2 Tablespoons fresh lemon juice
1 teaspoon bottled minced garlic
¼ teaspoon salt (or to taste)
¼ teaspoon ground cumin
¼ teaspoon black pepper

Place bulgur in a medium bowl. Add 1 cup boiling water, making sure bulgur is covered. Let stand 15 minutes or until liquid is absorbed. Combine chicken and remaining ingredients in a large bowl. Add bulgur to chicken mixture; toss gently to combine.  Easy, wasn’t it. This makes 4 servings with about 2 grams of fat/serving


HINT: I don’t have an electric or other fancy juicer.  I use my grandmother’s old glass juicer, which works quite well.


If you want to maximize the juice you get from lemons, limes, and the like, there are two ways to make citrus fruit juicier. The first way is to poke holes in the skin of the fruit and microwave them for about 2 minutes on half power.  You need to let them cool before you juice them.  If you don’t want to microwave them, or you’re in a hurry, you can roll the fruit around firmly on the counter for a bit.  This breaks down the inside and makes them easier to juice.

Carrot Cucumber Salad

This is a quick salad with a Korean flair.  It first appeared in Cooking Light and is a nice buffet dish. It also makes a good lunch take-along with a bit of kick.

Carrot Cucumber Salad

3 Tablespoons low-sodium soy sauce
2 Tablespoons rice vinegar
1 teaspoon sugar
2 teaspoons canola oil
2 teaspoons dark sesame oil (available in the Asian section of the grocery)
½ teaspoon minced garlic
¼ teaspoon ground red pepper
2 cups chopped peeled and seeded cucumber
1 (10 ounce) bag matchstick-cut carrots (or cut your own)
1 teaspoon toasted sesame seeds

Combine first 7 ingredients (soy sauce through red pepper) in a large bowl, stirring well with a whisk.  Add cucumber and carrot and toss well. Sprinkle with sesame seeds. Makes 8 servings at 2.7 grams of fat/serving.

HINT: To seed cucumbers, cut cucumber lengthwise into quarters.  Use a knife or spoon to scoop out the seeds.


Buffalo Shepherd’s Pie

This recipe makes me giggle. Imagine a buffalo shepherd. What would you use for the shepherd’s staff – a 2 x 4 board with a bow on it?  And do they come home, like Bo Peep’s sheep, waging their big shaggy tails behind them?

Shepherd’s Pie is a savory meat pie topped with a mashed potato crust.  Instead of spooning the meat stew over mashed potatoes, you put the mashed potatoes over the meat and bake it.  It dates from the late 18th century, and was a means of using up – and stretching – leftover roasted meat.  Now it typically is made with lamb or mutton, with the suggested origin being that shepherds are concerned with sheep and not cattle (and certainly not buffalo), however this is probably folklore. There are probably as many recipes for it as there are cooks – a close friend makes it with ground beef and onion soup mix and puts a layer of peas under the potato topping, another makes it with leftover pot roast.

At any rate, someone passed me this recipe because they knew I liked to cook.  The original had beef and lamb mixed. Naturally, I thought buffalo.  I think it may be a British recipe, because they refer to the meat as being “minced”.   I took a number of liberties with the recipe to make a shepherd’s pie that is very tasty and filling – and still low in fat.  An added benefit to this dish is that it can be made ahead, or in stages.  I made the meat filling one day, and put it in the refrigerator in the baking pan.  When I had more time the next day, I made the potato crust and baked it.  I expect you could assemble it completely and refrigerate it to be baked the next day, but you might have to bake it a few minutes longer.

Buffalo Shepherd’s Pie

Cooking spray
1 ½ pounds buffalo roast trimmed of all visible fat and gristle, ground (do not use purchased ground buffalo – it is much higher in fat)
2 medium onions, diced fine – I use the food processor
3 carrots, peeled and diced fine
½ pound cremini or button mushrooms, coarsely chopped
1 teaspoon tomato paste
1 Tablespoon chopped fresh thyme leaves
2 Tablespoons chopped fresh parsley
½ teaspoon ground cinnamon
1 Tablespoon all-purpose flour
1 cup red wine
1 can of low sodium, reduced fat beef broth
Salt and pepper to taste
2 pounds Yukon gold or red potatoes
2 Tablespoons light butter
1 cup green onions, finely chopped

If you are making the entire dish to serve immediately, preheat the oven to 400 degrees.  Otherwise, preheat it to 400 when you reheat the pie.

To make the filling: Spray a large Dutch oven or non-stick pan with cooking spray. Brown the ground meat over medium high heat, stirring occasionally. Remove meat from pan with a slotted spoon and set aside. Add the onions and carrots to the pan and sauté until they are limp and just beginning to color – about 10 minutes.  Stir occasionally to prevent burning.  Add mushrooms and sauté for an additional 5 minutes.  Add tomato paste, thyme, parsley and cinnamon.  Stir and sauté for 2 minutes.  Stir in the flour, and then add the wine and beef broth.  Taste and add salt and pepper as needed.   Return the meat to the pan, bring to a boil, cover and turn down the heat to low, simmering  for about 30 minutes.  Remove the filling from the heat, and spread in a 9 x 13 pan coated with cooking spray, smoothing it until even.

To make the crust
: Peel the potatoes and cut them into large, even pieces.  Place in a pot of water and cook until the potatoes are tender.  Drain the potatoes thoroughly, add the 2 tablespoons of light butter, and mash until smooth. Mash the green onions into the  potatoes. Spoon the potatoes over the filling and spread evenly to cover the meat.  Bake at 400 for about 25 minutes, until the crust begins to brown.  This makes 8 hearty servings at 4 grams of fat/serving.

Variation: If you wanted to substitute ½ pound of very lean ground lamb for ½ pound of the buffalo, it would have a more “British” feel, and would be about 6 grams of fat/serving.

Hint: I grind my own meat so that I know how much fat is in it.  Store-purchased ground meat tends to be fatty, even the beef that is labeled “extra lean” has almost 5 grams/ounce.  I used to grind eye of round – 1.2 grams/ounce, and now I grind buffalo – .6 grams/ounce.  I usually grind a large amount of meat using the electric grinder on my KitchenAid.  It is a big, all-morning production. I just discovered that it is possible to grind a pound of so of meat by cutting it into medium sized chunks and pulsing it in the food processor.  This has interesting implications for ground chicken and pork, to be experimented with soon.

Hint: Tomato Paste is one of those annoying ingredients that you tend to need a spoonful of, but it doesn’t come in single spoon packages.  I have been freezing the leftover tomato paste in a plastic zip-top bag, and then I can defrost slightly it when I need a bit and refreeze it.

Warning: this pie is very filling.  Every time I eat a slab, I have the overwhelming desire to curl up under a down blanket and take a nap.  Maybe it’s the weather.

Big Red Buffalo Chili

Chili is a dish that has regional variations, and aficionados that advocate for the right way to make this satisfying dish.  Traditionally, chili is a spicy stew made from chili peppers, meat, garlic, onions, and cumin.  In some places they add macaroni, beans, or other stuff. Sacrilege. This is a Texas chili, with a deep red color created by the ancho chilies.


Texas-style chili contains no beans, tomatoes, or other vegetables besides chili peppers. By the way, chili con carne is the official dish of the state of Texas.

Big Red Buffalo Chili

2 dried red ancho chilies
2 pounds of buffalo roast, cut into quarter inch pieces
1 Tablespoon canola oil
2 teaspoons ground cumin, or more to taste
1 teaspoon oregano
4 cloves garlic, finely chopped
Salt to tase
2 tablespoons brown sugar (optional)

Preparing the ancho chilies: Remove the stems and seeds from the pods.  I did this by cutting them in half with a scissors (see hint) and shaking the seeds out. Simmer the pods over low hear in water until they are tender. Allow to cool.  Press the simmered peppers through a sieve or strainer to separate the pulp from the skins.  I found this hard to do, but I may have used a strainer with too small of a mesh.  Discard the skins, which tend to be bitter.

Heat the  canola oil in a large pot.  Saute the meat in the oil until it turns grey (you don’t have to really brown it.). Add the ancho chili puree to the meat, and cover with 2 inches of water. Don’t put in too much water, like I did, or you will have to cook it down forever. Bring to a boil, then turn down the heat and simmer 30 minutes. Add the cumin, oregano, garlic, salt, and brown sugar if you’re using it.  Cover and cook for 1 hour, stirring occasionally.  Add a little water if the meat starts to stick.  This is one of those dishes that tastes better the next day when the flavors blend. It makes 6 servings at 6 grams of fat/serving. Top with onions and/or 1/2 ounce  shredded reduced fat cheese/serving (adding 3 grams of fat/serving).


Variation: add beans if you must.

Hint: When you handle chili peppers, wear protective gloves. Otherwise, the volatile chemical capsaicin will get on your skin.  It is very difficult to wash off. The capsaicin will burn whatever it touches – your eyes (this is the voice of experience), lips, other sensitive areas, and even your baby or dog.

Hint and warning: Cayenne pepper is potent stuff. Add it gradually until you have the right heat for your taste.  I got carried away and made it too spicy

Crock Pot Potato Soup

Winter has hit with a vengeance.  Single digit and below zero temperatures. 23 inches of snow in one day.  The snow outside of my garage door was above my shoulders!  Here is my truck after the first snow.  Yes, there is a vehicle under there.  It took me two days to shovel out – and then it started snowing again.  It’s snowing even now.


It is definitely soup weather.  There’s nothing like coming in from shoveling snow, with freezing fingers and a frozen nose, and heating up a bowl of homemade soup you made in anticipation of the worst.  This potato soup is a combination of several recipes.  I made it with most of the potatoes chopped coarsely, but I recommend cutting half of them into 1-2 inch chunks to give the soup more chunky texture.

Crock Pot Potato Soup

3 pounds of potatoes, peeled, half coarsely chopped in the food processor and half cut into 1-2 inch pieces
2 leeks (optional), cleaned, white parts and a little green, coarsely chopped
2 medium carrots, peeled and coarsely chopped
1 stalk celery, coarsely chopped
2 medium onions (or one large), coarsely chopped
3 14-ounce cans of non-fat low sodium chicken broth
1 teaspoon salt
½ teaspoon pepper
1 Tablespoon dried parsley flakes
2 Tablespoons butter
¼ cup chopped chives (optional)
1 can non-fat evaporated milk
½ cup fat free half and half (optional, but it makes it creamier)

Put all ingredients except the evaporated milk and fat free half and half into the crock pot. Cook on low for 8-10 hours, on high for 3-4 hours.  You may want to check it an hour or so before it is supposed to be done, so it doesn’t burn. One half hour before the soup is done, stir in the evaporated milk and fat free half and half.  You can adjust the seasoning (salt and pepper) to your taste after the soup is done.  Since I made this primarily to eat for lunches, I tend to add salt and other flavor enhancements when I reheat individual bowls of soup. This makes 10 servings at about 2.2 grams/fat/serving.


Variations As you can see, I served the soup with a dollop of non-fat sour cream (why is a lump of sour cream always called a dollop?).  I also added a sliced up low fat hot dog one day.  I expect ham would also be good.  Just remember to add the fat grams for these add-ons to your counting.

Hint: Leeks require some special handling.  Soil is mounded up around them while they grow, and you must make certain that all the sand and grit is out of them before you add them to a recipe.  Some people cut them in half lengthwise and soak them, rinsing them several times.  I cut the leeks in half lengthwise, and then into 3 inch pieces.  I put the pieces in a colander and rinse them under running water, stirring with my hand to make sure that the pieces are well-rinsed.

Cranberry-Pistachio Bars

Back to cookie making.  These bars are quite festive looking, especially for the holidays, because of the bright red cranberries and the green-tinted pistachios (but they don’t photograph well).  They are a bit surprising to taste, because they are both tart and sweet.  The original recipe came from Eating Well magazine.

Cranberry-Pistachio Bars

The Crust
3 Tablespoons unsalted  butter at room temperature
2 Tablespoons granulated sugar
2 Tablespoons brown sugar
2/3 cup whole wheat pastry flour
1/3 cup all-purpose flour
Pinch of salt

The Topping
¾ cup granulated sugar
2 Tablespoons all-purpose flour
½ teaspoon baking powder
Pinch of salt
1 large egg
1 large egg white
1 teaspoon freshly grated orange rind
¼ cup orange juice
2 cups fresh or frozen (thawed) cranberries, coarsely chopped
1/3 cup shelled pistachios, preferably unsalted, chopped and toasted

To make the crust: Preheat oven to 350 degrees and position rack in center of oven. Coat an 8 inch square pan with cooking spray.  Beat butter, granulated and brown sugars in a medium bowl with an electric mixer until creamy. Stir in whole wheat pastry flour, all purpose flour, and salt until well combined.  The mixture will be crumbly.  Evenly press this mixture into the bottom of the prepared pan.  Bake until just barely golden around the edges, 10-12 minutes.  Remove crust from oven. You do not have to let it cool before putting the topping on.

To make the topping
: Chop cranberries coarsely by pulsing them in a food processor. Combine ¾ cup granulated sugar, 2 tablespoons all-purpose flour, baking powder and salt in a medium bowl. Add egg, egg white, orange zest and juice. Stir until blended and smooth.  Sprinkle chopped cranberries over the baked crust.  Pour the orange mixture over the cranberries and sprinkle with the chopped pistachios.

Bake until golden and set, 40-45 minutes.  Let cool completely on a wire rack.  This is easier to cut if you chill it before you try to cut it.  The recipe says that this makes 16 cookies, at 4 grams of fat/cookie.  But I found the cookies to be very large, especially for a cookie plate, so I cut them in half – and then they made 32 cookies at 2 grams/cookie.


A note on pistachio nuts: If you can get unsalted nuts, use them.  There is a lovely brand called “Everybody’s Nuts” that has unsalted nuts that are easy to open.  But my local stores seem to longer carry them, and I was in too much of a hurry to order them online.  I used salted nuts and rinsed them to get the salt off, but it really wasn’t as satisfactory as unsalted nuts would have been.

Hint: Specialty flours and grains that are sometimes called for in recipes (like the whole wheat pastry flour in this recipe) can become rancid if they are kept too long. The same is true of nuts.  If you need ¼ cup of wheat bran, or 2 tablespoons of pecans, what do you do with the rest?   You seal the in a zip top plastic bag, and put them in the freezer!  They will keep for months, and you really don’t have to defrost them to use them.

Rum Raisin Muffins

I love muffins.  I love them because you can eat them for breakfast with a piece of fruit, pack them for lunch, and of course have them for a snack with tea in the afternoon or evening.  But the reason I like them most is because they are a measured portion.  No guessing – if a muffin is 2 grams of fat, you don’t have to wonder if you’ve cut the right size piece, like you do with a loaf of bread that asks you to slice 16 servings.  How big is 1/16th of a loaf.  Did you make the slice too small?  Maybe you need to cut a little more to even it out.  I know someone, who will remain nameless, who could “even out” half a chocolate cake without ever really cutting a slice.

I make muffins almost once a week.  Rum raisin muffins are some of the best muffins I make.  They are especially good warm – but they also keep well.  You can reheat them easily in the microwave for about 40 seconds at half heat.  The original recipe was from Cooking Light.

Rum Raisin Muffins

1 cup raisins
3 Tablespoons rum
1 cup buttermilk (I never seem to have buttermilk when I need it.  I used ¾ cup non-fat  sour cream mixed with ¼ cup non-fat milk)
1/3 cup oat bran (or wheat bran)
2 Tablespoons applesauce
1 Tablespoon canola oil
1 large egg white
1 ½ teaspoons vanilla extract
1 cup all purpose white flour
2/3 cup whole wheat pastry flour
1/3 cup sugar
1 ¼ teaspoon baking powder
1 teaspoon ground cinnamon
¾ teaspoon baking soda
¼ teaspoon salt
Additional cinnamon and sugar for sprinkling
Cooking spray

Preheat oven to 425 degrees.  Spray 12 muffin cups with cooking spray.

Combine raisins and rum in a small bowl and let soak for 10 minutes.  In a medium sized bowl, whisk together buttermilk, bran, applesauce, oil, egg white and vanilla (It took a little extra whisking to make the sour cream smooth).  In a large bowl, whisk together flours, sugar, baking powder, cinnamon, baking soda, and salt.

Stir raisins and rum into buttermilk mixture. Stir the buttermilk mixture into the flour mixture just until the dry ingredients are moistened – there is no flour on the bottom or sides of the bowl.  Do not over mix.  Using a large spoon, divide the batter among the 12 muffing cups – they will be nearly full.  Lightly sprinkle the tops of the muffins with cinnamon and sugar mix. (The recipe says to mix 1 teaspoon sugar and 1/8 teaspoon cinnamon for sprinkling, but I wasn’t that precise.  I have a shaker canister with mixed cinnamon and sugar for handy sprinkling on all sorts of things, so I used that.

Bake the muffins for 12 to 16 minutes or until golden brown and springy to the touch.  Cool on a rack for 5 minutes and remove from pan.  Serve warm in possible.  Makes 12 muffins at about 2 grams of fat/muffin.


HINT: Muffins are often not made in a mixer because you don’t want to over-beat the batter, or they will not rise well.  You mix them lightly by hand, using a spoon or spatula to incorporate the flour with the moist ingredients.  Hmmm – another reason to love muffins: I don’t have to clean the big mixer bowl and beaters.

Peanut Udon Noodles wth Lemon, Ginger, and Chives

One of the few things I miss eating very low fat, especially when I am in weight-losing rather than maintenance mode, is peanut butter.  Peanut butter and jelly sandwiches are one of my favorite comfort foods.  I have been known to eat peanut butter straight off the spoon.  It’s not that you can’t eat peanut butter – you can eat just about anything if you account for its fat grams – but at 16 grams for a 2 tablespoon serving, it takes up a good hunk of your daily grams.  I did find something called Better’n Peanut Butter.  It has 2 grams of fat/serving.  It isn’t “better’n”, but it actually makes a decent PB&J sandwich.

So I am always looking for recipes that give me the taste of peanut butter but spread the peanut butter out over several servings.  I found this recipe in my daughter’s blog.  She got it from cookthink, a blog I am going to explore for more recipes.  It makes a good dinner side dish with perhaps a chicken breast or an Asian-style pork tenderloin.  I made it to have something interesting and filling to take for lunch.  A spoonful of water in the container and into the microwave – it reheats nicely.

Peanut Udon Noodles with Ginger, Lemon, and Chive

About 3/4 lb udon noodles (I used a half pound package of fresh noodles, or you could use about 3 packages of dry)
2 Tablespoons peanut butter
2 Tablespoons lemon juice
1 teaspoon soy sauce
½ cup water
½ teaspoon sesame oil
½ teaspoon honey
2 teaspoon minced ginger
2 Tablespoon chopped fresh chives

Cook noodles according to package directions and drain them. Combine all remaining ingredients except chives in a small saucepan and simmer for five minutes, whisking to dissolve peanut butter. Stir chives into sauce and simmer for another 30 seconds, then pour over noodles and toss to combine.  This makes 4 servings at about 5 grams of fat/serving.


Variations: If you want it to be very lemony, add another tablespoon of lemon juice.  Or omit the lemon juice altogether and you will have noodles similar the sesame noodles you sometimes get in Asian restaurants.  You can also sprinkle the finished udon with ¼ cup of chopped, dry-roasted peanuts, but you will need to add 4 grams of fat/serving, or 9 grams/serving total (but it’s very good this way if you have room in your gram count).

Hint: To chop peanuts, measure them out and put them in a small sealable plastic bag. Pound them all over with a heavy knife handle or the bottom of a glass or cup until they are the size you’d like them.

Carribean Banana Cookies

Finally. All of the bananas are gone!  I feel like I never want to see a banana again.  I don’t even want to have them one my breakfast cereal.  This cookie is moist and chewy – but it is almost too sweet for my taste.  It is also an interesting cookie recipe because it doesn’t have oil or eggs.  I think that the mayonnaise (in a cookie!) takes their place.

Caribbean Banana Cookies

2/3 cups brown sugar
½ cup ripe mashed banana (about 1 medium banana)
½ cup reduced fat mayonnaise
1 teaspoon rum
¾ cup all purpose flour
1 cup quick-cooking oats
½ cup flaked or shredded sweetened coconut
½ cup golden raisins
1 teaspoon baking powder
¼ teaspoon ground cinnamon
1/8 teaspoon ground ginger
Dash of ground ginger

Preheat oven to 350. Line a large cookie tray (pr two trays) with parchment paper (HINT: if you want the parchment paper to lie flat on your pan, spray the pan lightly with cooking spray before you lay the paper down).

Place brown sugar, mashed banana, mayonnaise and rum into the bowl of a mixer and beat at medium speed until well blended. Lightly spoon flour into measuring cups and level with a knife. Combine flour and remaining ingredients in a medium bowl and stir with a whisk. Stir flour mixture into banana mixture. Drop by heaping tablespoons onto the parchment paper lined cookie sheet making 20 cookies. Bake at 350 for 20-23 minutes or until lightly browned. Remove from baking sheet and cool completely on a wire rack.  This makes 20 cookies with about 2 grams of fat/cookie.


Variation: The original recipe for these cookies had ½ cup of chopped walnuts, added at the same time as the raisins.  But that just seemed like one too many ingredients, and since I was thinking of these as tropical, it didn’t go with the theme.  You can add them, but the cookies would then have 3.7 grams of fat/cookie.

I was making these cookies at 2 a.m., and I accidentally put a tablespoon of rum in instead of a teaspoon.  It was promptly absorbed into the brown sugar.  I frantically scooped out most of the soaked brown sugar and added dry brown sugar back in. They still tasted a little to rummy – sort of like soaked fruitcake.

Family confession:  Late night cooking is a family tradition.  Allegedly, my father hated the smell of baking, so my mother would bake late at night after he had gone to bed.  In truth, I think when we were teenagers it gave her an excuse to stay up until we came home from our night-time escapades. Whenever we asked her why she was up so late, she would say she was chopping nuts.  I still miss her.

Salmon Patties

When I was young, my mother used to very occasionally make “salmon croquettes”.  They seemed very exotic to us with our usual hearty but plain diet.  Perhaps it was the name, so…French.  Actually, the name does come from the French croquer to eat hastily.  According to Wikepedia, a croquette is a small fried roll containing mashed potatoes, minced meat, shellfish or vegetables, often encased in breadcrumbs. The croquette is usually shaped into a cylinder or disk, and then deep-fried.  There are variations of croquettes in almost every culture.

My mother’s salmon croquettes did not contain mashed potatoes.  These taste very much like hers did, although I’m quite sure hers were fried in a lot of oil.

Salmon Patties

Cooking spray
¼ cup finely chopped onion
¼ cup finely chopped celery
¾ cup crushed fat-free saltine crackers (about 20 crackers), divided
1 Tablespoon Dijon mustard
¼ teaspoon freshly ground black pepper
2  7 ounce cans (or one 14 ounce can) salmon, drained, bones and skin removed, and flaked (see Note)
¼ cup egg substitute
2 teaspoons canola oil

Spray a small frying pan with cooking spray.  Sauté the celery and onions over medium heat until soft, adding a small amount of water periodically to “steam fry” or sweat the onions and celery (see HINT). In a medium bowl, combine onion mixture, ½ cup of the crushed crackers, mustard, black pepper, salmon, and egg substitute. Divide salmon mixture into 4 equal portions (if your mixture is too crumbly to shape, add a little more egg substitute.)  Shape each portion into a ½ inch thick patty.  Put remaining crushed crackers into a flat bowl or plate, and dredge each side of the patties in the crumbs.  Place on a plate, cover, and chill for 20 minutes (this helps the patties hold their shape).

Spray a large non-stick frying pan with cooking spray.  Add the 2 teaspoons of oil, and heat over medium heat until hot.  Add patties.  Cook for 5 minutes on each side, or until lightly browned.

NOTE:  I used Costco canned salmon, which is skinless and boneless, and has only 7.5 grams of fat in the 7 ounce can, keeping the fat gram count low.

HINT: “sweating”, or steam frying, is a means of cooking vegetables for inclusion in other dishes while eliminating the fat typically used to sauté these vegetables . The vegetables are heated over medium high heat until they begin to brown lightly. Then small amounts of hot water are added and allowed to cook away until the vegetables become soft and golden.  This is one of the most effective ways of lowering fat in a dish, particularly if the oil is not essential to the flavor of the finished dish, but just a medium for cooking the vegetables.

Makes 4 patties at about 2 grams of fat per patty


You can serve these with low fat tartar sauce, or make a tangy sauce with reduced fat mayonnaise, capers, and lemon juice.

Variation:  These are very plain salmon patties, like my mom used to make, which is the comfort food I was in the mood for.  But I can see jazzing them up with chopped capers, or chopped roasted red peppers, or even a spoon full of pickle relish.


I have lost 200 pounds. I did not do it through surgery – I don’t like knives and needles – or by joining a club, vigorous exercise, or rigorous dieting. I did it by gourmet cooking. To be precise, by cooking low fat, really delicious food. I love to cook as much as I love to eat. Food magazines are some of my favorite reading. I would feel deprived if I couldn’t have the sensuous experience of good food crossing my lips. This blog is about my perpetual feast, my passionate love of food, with recipes, photos, and occasional advice and principles that I have learned along the way.

More about me.

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