The 10% Solution For A Healthy Life, Chapter 14

March 6, 2002

Quick-and-Lean Cuisine from the Kurzweil Kitchen

The problem with most cookbooks, of course, is that they reflect the high-fat, high-cholesterol, high-sodium, high-sugar, and low-fiber orientation of the Western diet. Japanese cuisine is far superior in terms of fat and cholesterol content, but is very excessive in sodium. There are a number of excellent cookbooks that comply with the guidelines of the 10% solution, some of which I have included here.

Many of the recipes in the books below meet the 10 percent-fat from calories guideline. Most are also low-sodium and low-sugar. Most of these books also provide nutritional information, including fat, sodium, cholesterol, and calories. Note that not all of the recipes in these books are sufficiently low in fat, so look at the grams of fat in the nutritional analysis that accompanies many of these recipes.

Barbara Kafka. Microwave Gourmet Healthstyle Cookbook (New York: William Morrow and Company, 1989).

Harriet Roth. Harriet Roth’s Cholesterol Control Cookbook (New York: Penguin Books, 1989).

Harriet Roth. Deliciously Simple (New York: Penguin Books, 1986).

Harriet Roth. Deliciously Low (New York: Penguin Books, 1983).

Marcia Sabaté Williams. The No Salt, No Sugar, No Fat, No Apologies

Cookbook (Freedom, CA: The Crossing Press, 1986).

Marcia Sabaté Williams. More Healthy Cooking with No Apologies (Freedom, CA: The Crossing Press, 1991).

Rose Dosti and Deborah Kidushim-Allen. Light Style (New York: HarperCollins, 1991).

Pritikin Longevity Center Cookbook: Favorite Recipes from our Pritikin Kitchen (Pritikin Systems, 1991). For a copy write to: Pritikin Longevity Center, 1910 Ocean Front Walk, Santa Monica, California 90405.

The problem with many of the recipes in these books, however, is that they (like most recipes) tend to be complicated-lots of ingredients and almost as many preparation steps. If you are like me, you just don’t have the time to track down all of the ingredients and spend half the afternoon preparing dinner. The recipes presented here are designed to be quick and easy, just a few ingredients and preparation steps, while also complying with the guidelines for a low-fat, low-cholesterol, high-fiber, low-sodium, and limited-sugar diet. Please keep in mind that the nutritional profiles given assume that you use the “first choice” for any ingredient where alternatives are given.

These recipes are presented in the spirit of showing how it can be done. By trying out these recipes, as well as adapting your own recipes using the guidelines on recipe conversion in chapter 13, “How to Eat Revisited,” you will be well on your way toward mastering the art of easy low-fat cuisine.

I would like to express my gratitude to my wife, Sonya, with whom I collaborated on these recipes. These recipes represent our successful experiments. My thanks also to my kids, Ethan and Amy, who had to suffer through the less successful explorations. All of these recipes have been tested in the Kurzweil Kitchen. Special thanks to Warren Stewart, who enhanced these recipes with his many culinary insights. My thanks also to my assistant, Alison Roberts, who performed an invaluable quality-control and nutritional review of the recipes. Bon appetit!

THE 10% BASICS

Pearl Barley

Brown Rice

Bulgur

Cornmeal

Couscous

Hominy Grits

Kasha

Quinoa

Long-Grain Rice

Dried Beans

Millet

Defatted Chicken Stock

Salsa

Tomato Sauce

BREAKFAST

Fat-Free Egg Omelet

Fruit Crepes

SOUPS

Red-Lentil Soup

Barley Soup

Corn Chowder

Potato Cream Soup

Potage de Pomme de Terre

SALADS

Cucumber Salad

Spring Salad

Carrot-Raisin Salad with Dressing

APPETIZERS

Lazy Bean Dip

Bean Dip Mexicano

Mock Peanut Butter

SIDE DISHES

Noodle Pudding

Hummus

Broccoli Piquant

ENTREES

Chicken Supreme Dijon

Chicken in a Pot

Broiled, Marinated Fish

Drunken Scallops

Linguine in Clam Sauce

Vegetarian Lasagna

Chicken and Vegetable Medley

Chicken and Salsa

Pita Pizza

DESSERTS

Whipped Strawberry-Banana Mousse

Frozen Fruit

Carrot Cake

Hot-Fudge Sundae

THE 10% BASICS

Grains are the mainstay of the 10% diet. Following are basic recipes for the common grains. Also included are recipes for salsa, tomato sauce, beans, and defatted chicken stock.

PEARL BARLEY

Yield: 3 cups

1 cup barley

1. Bring 3 cups of water to a boil in a medium saucepan.

2. Add barley to boiling water.

3. Cover and simmer for 45 minutes.

4. Drain barley.

Nutritional information for 1 cup, uncooked:

BROWN RICE

Yield: 2 2/3 cups

1 cup brown rice

1. Bring 3 cups of water to boil in a medium saucepan.

2. Add brown rice to boiling water.

3. Cover and simmer for about 35 minutes.

Nutritional information for 1-cup serving:

BULGUR

Yield: 2 cups

2/3 cup bulgur

1. Add bulgur to l ½ cups of cold water in a medium saucepan.

2. Bring bulgur and water to boil.

3. Cover and simmer for 12 to 15 minutes.

Nutritional information for l-cup serving:

CORNMEAL

Yield: 3 ½ cups

1 cup cornmeal

1. In a medium mixing bowl, combine cornmeal and l cup cold water.

2. Bring 2 ¾ cups of water to boil in a medium saucepan.

3. Add cornmeal mixture to boiling water.

4. Cover and simmer for 10 minutes.

Nutritional information for 1-cup serving:

COUSCOUS

Yield: 3 cups

2/3 cup couscous

1. Bring l cup of water to a boil.

2. Stir in couscous.

3. Cover; remove from heat. Let stand 5 minutes.

HOMINY GRITS (QUICK COOKING)

Yield: 3 cups

¾ cup hominy grits

1. Bring 3 cups of water to a boil.

2. Stir in grits. Cover and simmer for 5 minutes.

Nutritional information for 1-cup serving:

KASHA

Yield: 2 cups

2/3 cup kasha

1. Add kasha to 1 ½ cups of cold water in a medium saucepan.

2. Bring kasha and water to a boil.

3. Cover and simmer for 10 to 12 minutes.

Nutritional information for 3/4 -cup serving:

QUINOA

Yield: 3 cups

1 cup quinoa

2 cups water, stock, or vegetable juice

1. Rinse quinoa under cold water. Drain.

2. Bring quinoa and 2 cups of water, stock, or vegetable juice to a boil in a medium saucepan.

3. Reduce heat to medium-low. Cover and simmer for 10 to 15 minutes.

4. Drain quinoa.

Nutritional information for 1/2 -cup serving:

LONG-GRAIN RICE

Yield: 3 cups

1 cup long-grain rice

1. Bring 2 cups of water to a boil in a medium saucepan.

2. Add rice to boiling water.

3. Cover and simmer for 15 minutes.

Nutritional information for 2/3 -cup serving:

DRIED BEANS

Yield: 2 ½ cups

1 cup beans

1. Rinse beans thoroughly in cold water.

2. Soak beans overnight in 3 cups of water.

3. After soaking, simmer beans in a medium saucepan, partially covered, for 2 hours.

4. Drain beans.

Nutritional information for 1-cup serving (great northern beans):

MILLET

Yield: 3 cups

3/4 cup of millet

1. Bring 2 cups of water to a boil in a medium saucepan.

2. Add millet to boiling water.

3. Cover and simmer for 15 to 20 minutes.

4. Let millet stand covered for 5 minutes.

Nutritional information for 1-ounce serving:

DEFATTED CHICKEN STOCK

Yield: 4 quarts

1. If the chicken bones have not yet been cooked, bake them in a baking pan at 200° for 30 to 40 minutes.

2. In a large stockpot, combine all ingredients and simmer, covered, for 3 hours.

3. Strain broth and discard solids.

4. Cool to room temperature. Cover and refrigerate.

5. Skim fat from surface and discard.

Note: The steps to defat fish and vegetable stock are the same as listed above.

Nutritional information for 1-cup serving:

SALSA

Yield: 2 cups

1. In a medium mixing bowl, combine all ingredients.

2. Place half of the tomato mixture in a blender or food processor. Blend mixture until it is smooth. Stir in remaining tomato mixture.

3. Cover and chill for at least 3 hours before serving.

Nutritional information for 1 tablespoon:

TOMATO SAUCE

Yield: 1 quart

1. Combine all ingredients in a heavy saucepan over medium-high heat.

2. Bring to a boil, reduce heat, and simmer about 20 minutes.

Nutritional information for 1 tablespoon:

BREAKFAST

FAT-FREE EGG OMELET

Serves 2

1. In a medium sauté pan, bring the milk to a boil

2. Add the mushroom slices and diced onion to the milk. The liquid volume will increase as the mushrooms cook. Reduce the amount of liquid to 3 tablespoons. The mushrooms will have darkened, but not nearly as much as when cooked in butter or fat.

3. On low heat (the heat retained in the pan will probably be enough), toss the cooked, diced potato and the fines herbes with the mushrooms. This will absorb the remaining liquid.

4. In a 10-inch skilled either non-stick or sprayed with Pam, cook the egg whites (perhaps previously colored with turmeric or saffron).

5. Cook at a high temperature and coat the bottom of the pan with the eggs to make a flat disk.

6. Arrange the vegetables in the middle of the disk and fold the two side flaps over. Serve immediately.

Note: Mushrooms prepared in this manner, without the potato, are also excellent pureed. This duxelles blanc is fine with eggs and chicken and as a general purpose thickener.

Nutritional information per serving

FRUIT CREPES

Serves 6*

1. In a blender, mix the flour, milk, and egg whites. Let stand for l hour in the refrigerator. It will have the consistency of cream.

2. For each pancake, spray an 8-inch non-stick skillet with Pam and brown on both sides over medium-high heat. The crepes will be very delicate and cook quickly, about 1/2 minute per side.

3. Stack the crepes (with layers of wax paper in between, if possible), and keep them warm under a towel.

4. Fill each crepe with fruit, or if using preserves, spread the preserves thinly over the whole crepe.

5. Roll the crepe and top with a dollop of yogurt

*One serving = 2 crepes

Note: Fruit may be flavored and macerated with a tablespoon of kirsch. Alternately, the fruit may be given a more exotic flavor with 1 teaspoon of chat masala, a spice mixture available at Indian grocers. One-half teaspoon of vanilla extract gives the yogurt a pleasant flavor.

Nutritional information per serving:

SOUPS

RED LENTIL SOUP

Serves 4

1. In a medium-size Dutch oven or a stock pot with a tight-fitting lid (non-stick or sprayed with Pam), roast spices over medium heat until aromatic(about 4 minutes).

2. Add onion and sauté until tender.

3. Add the lentils, potato, carrot, and water.

4. Bring to a boil and reduce the heat.

5. Simmer for 30 minutes.

6. Add the greens and cook for an additional 5 minutes. Season to taste with the sea salt.

Note: Parsnips may be used if preferred to potatoes, but potatoes are in keeping with the Indian spicing. The roasting of the spices approximates the Indian technique of frying spices before adding liquid to release the aroma and oils.

Nutritional information per serving:

BARLEY SOUP

Serves 6

1. In a large Dutch oven or suitable stock pot, bring the broth to a boil.

2. Add the barley, lower the heat, and simmer for 40 minutes.

3. Add the potatoes and simmer for 20 minutes more or until the barley is tender.

4. Add the remaining ingredients, including optional ingredients, except the peas and the parsley. Cover and cook until the vegetables are tender.

5. Add the peas and cook for one minute longer.

6. Remove from the heat and add the parsley.

Note: An alternative, which gives the soup a darker color and a heartier texture, is to substitute lentils for the lima beans. Add them with the barley.

Nutritional information per serving:

CORN CHOWDER

Serves 2

1. Blend the ingredients in a food processor, the garlic and onion first, then the corn with its liquid, and then the skim and powdered milk.

2. If using scallions, do not blend them. Instead, add them coarsely chopped.

3. Heat in a medium saucepan and serve. Optionally, season to taste with sea salt.

Note: For a fresher taste, use one pound of frozen corn with one cup of water or, if in season, fresh corn kernels cut off the cob. Try reserving a portion of either the fresh or frozen corn-do not puree this portion-and add the kernels whole after blending other ingredients and before heating for a chunky texture. Sea salt may be added to taste.

Nutritional information per serving:

POTATO CREAM SOUP

Serves 4

1. Blend all the ingredients in a food processor and warm in a medium-size saucepan. Season to taste with black pepper.

Variation: Reduce skim milk to 1/2 cup, soy sauce to l tablespoon, and garlic to l teaspoon to make flavorful whipped potatoes.

Nutritional information per serving:

POTAGE DE POMME DE TERRE

Serves 4

l. In a medium Dutch oven or suitable stock pot, non-stick or sprayed with Pam, sauté the leeks or onions over medium heat until translucent.

2. Add the fines herbes and cook a moment longer.

3. Pour the liquid (water or defatted chicken stock) over the onions and herbs and add the potatoes. Raise the heat and bring to a boil.

4. Cook for l hour or until the vegetables are tender.

5. Mash the vegetables with a potato masher or puree in a blender or food processor. (If you use a food processor, you will have to work in batches.) Serve.

Note: This base is remarkably versatile. Though appealing as is, you may add a puree of practically any green (suggestions: spinach, watercress, rabe, sorrel) at the end of cooking, and, voila! Another soup! Adding pureed mushrooms is also delicious. The addition of powdered non-fat milk creates a mock creamed version of whatever is selected as a flavoring.

Nutritional information per serving:

SALADS

CUCUMBER SALAD

Serves 4

1. Peel and slice the cucumbers in half lengthwise. Scoop out the seeds in the center.

2. Cut the cucumbers crosswise into paper-thin slices and spread in one layer in a shallow dish. Sprinkle with salt and set aside at room temperature for 20 minutes.

3. In a small serving bowl, stir the yogurt, lemon juice, and sugar together until well combined.

4. One handful at a time, squeeze the cucumber slices gently to remove excess liquid and pat dry with paper towels.

5. Drop the slices into the yogurt mixture to coat evenly with the sauce.

6. Cover with aluminum foil or plastic wrap and refrigerate for 2 hours.

7. Sprinkle with dill and paprika (optional) before serving.

Nutritional information per serving:

SPRING SALAD

Serves 6

1. In a large mixing bowl, combine all the ingredients.

2. Toss together and divide into 6 portions.

Note: Individual portions fit nicely on a cupped leaf of iceberg lettuce or other suitable green.

Nutritional information per serving:

CARROT RAISIN SALAD WITH DRESSING

Serves 4

1. Mix all ingredients together.

Carrot Salad Dressing

Serves 4

1. Toss salad ingredients with combined dressing ingredients.

Nutritional information per serving:

APPETIZERS

LAZY BEAN DIP

Serves 16

1. Drain liquid off the beans. Place the beans and 1/4 cup salsa in a blender or food processor and puree.

2. Spread the beans on a large serving platter.

3. Cream cottage cheese in a food processor. Add the yogurt and mix together, making a sour cream-like mixture. Alternatively, use the fromage blanc in place of this mixture.

4. Spread this mixture over pureed beans layer to about l/2 inch from the edge of the platter so the bean layer can be seen.

5. Add a layer of tomatoes and spoon remaining salsa on top. Refrigerate until ready to serve.

6. Serve with mini rice cakes.

Nutritional information per serving:

BEAN DIP MEXICANO

Serves 16

Salsa Cruda (Raw Sauce)

1. Mix the ingredients for the Salsa Cruda.(if the chilies are too hot, remove the seeds and filament.)

2. In a large skillet, non-stick or sprayed with Pam, sauté the onion and garlic over medium heat until slightly golden. Add the beans and continue cooking

3. As the beans dry out, add some of their liquid, until all the liquid is absorbed. The beans should be a thick paste.

4. Continue cooking, folding the beans over themselves, until they pull away from the skillet and leave a slightly crusty residue.

5. Puree the cottage cheese in a food processor, being careful to process only to the point of puree, not to whip and lighten.

6. Add the yogurt and mix together, making a sour cream-like mixture. Alternatively, use the fromage blanc in place of this mixture.

7. Spread the refried beans over a large serving platter.

8. Cover with cheese-yogurt mixture or fromage blanc, spreading it to 1/2 inch of the edge of the beans.

9. Add a layer of Salsa Cruda.

10. Toast the tortillas under broiler or in a toaster oven. They will brown and crispen very quickly. Brown only one side or they will become too fragile.

11. Break the tortillas into large triangles and serve while still warm with the dip.

Note: You may alternatively use 3/4 cup of commercially prepared mild salsa mixed with 8 sprigs of chopped, fresh coriander.

Nutritional information per serving

MOCK PEANUT BUTTER

Serves 8

1. Mash the roasted chestnuts in a food processor. Add the apple juice concentrate until you achieve the consistency of peanut butter. Blend.

2. Optionally, add the peanut extract to flavor, although the chestnut puree is delicious without the peanut flavor.

Nutritional information per serving:

SIDE DISHES

NOODLE PUDDING

Serves 8

1. Preheat the oven to 350°.

2. Boil the noodles until firm.

3. Spray a baking dish or a lasagna pan with Pam, or use a non-stick dish. Blend the other ingredients except the Grape Nuts cereal and cinnamon.

5. Alternate layers of cooked noodles and blended ingredients in the dish.

6. Top with the Grape Nuts cereal and cinnamon.

7. Bake for 1 hour (until brown) at 350°.

Nutritional information per serving:

HUMMUS

Serves 6

1. Combine all the ingredients except the parsley in the food processor.

2. Stir in the chopped parsley.

3. Serve with mini rice cakes or toasted pita bread.

Nutritional information per serving:

BROCCOLI PIQUANT

Serves 6

1. Steam the broccoli for about 5 minutes.

2. Rinse in cold water.

3. Chop the broccoli in a food processor, then puree.

4. Blend in all other ingredients.

Nutritional information per serving:

ENTREES

CHICKEN SUPREME DIJON

Serves 4

1. Cook rice according to package directions and set aside, keeping warm.

2. In a large non-stick skillet, brown the chicken breasts or cutlets at medium-high heat, until golden.

3. Add the garlic and onion and cook until the onion is slightly colored.

4. Add the mushrooms, chicken stock or white wine, mustard, and milk. The liquid should boil promptly.

5. Stir, scraping loose any browned bits that have stuck to the pan, and mix into the liquid (this is called “deglazing.”).The mushrooms will liberate additional liquid, but keep boiling until the total liquid is about 1/8 cup.

6. Add the tarragon and pepper and stir, simmering until the sauce is thick.

7. Serve with cooked rice.

Nutritional information per serving:

CHICKEN IN A POT

Serves 6

1. Cover and simmer all of the above ingredients except the Worcestershire sauce in a large pot for 30 minutes.

2. Add the Worcestershire sauce. Voilà!

Note: You can also experiment with different assortments of vegetables.

Nutritional information per serving:

BROILED, MARINATED FISH

Serves 4

Marinade

1. In a shallow baking dish, combine all of the marinade ingredients.

2. Add the fish to the marinade and refrigerate for 6 to 8 hours.

3. When ready to cook, broil in the oven for 7 to 8 minutes on each side.

Nutritional information per serving

DRUNKEN SCALLOPS

Serves 6

Marinade

1. Combine all of the marinade ingredients in a medium bowl.

2. Add the scallops to the marinade, mix well, and refrigerate for 30 minutes to 1 hour.

3. Steam the scallops, peas, and pepper in the marinade for 12 to 15 minutes, add water as needed. Water should not touch bottom of basket.

4. Mix in the cornstarch at the end.

Nutritional information per serving:

LINGUINE IN CLAM SAUCE

Serves 4

1. Cook the linguine according to package instructions and set aside, keeping it warm.

2. In a large skillet, stir-fry the onions and garlic in the clam juice or white wine.

3. Add the clams with some of their liquid.

4. Add the zucchini and pepper and stir-fry with the above ingredients.

5. Add the parsley and cook briefly.

6. Toss with the cooked linguine and serve.

Nutritional information per serving:

VEGETARIAN LASAGNA

Serves 8

1. Preheat the oven to 350°.

2. Cook the lasagna according to the package instructions and set aside.

3. Combine the cheese, parsley, spinach, l/3 of the garlic, and pepper.

4. Spice the tomato sauce with oregano, basil, and the rest of the garlic.

5. Spread a thin layer of tomato sauce in the bottom of an 8-by-11-inch baking pan.

6. Arrange alternate layers of lasagna, cheese, tomato sauce (and, optionally, the eggplant), ending with a layer of tomato sauce.

7. Bake at 350° for 40 minutes.

Nutritional information per serving:

CHICKEN AND VEGETABLE MEDLEY

Serves 6

1. Bring the water to a boil in a medium-size saucepan, and add the rice to the water.

2. Boil for 5 minutes. Cover and let stand for 15 minutes.

3. In a wok, sauté the chicken in the wine or sherry. When the chicken is nearly done, add the spice powder, garlic, and grated ginger. Toss vigorously

4. Add the vegetables and cook, stirring for about 5 minutes until the vegetables are bright in color-tender, but still crispy. Season to taste with the soy sauce. Add water if the mixture becomes too dry

5. Toss with the rice, or serve over rice, if preferred.

Nutritional information per serving:

CHICKEN AND SALSA

Serve 4

1. Put the chicken breasts in a broiling pan that has been sprayed with Pam or the equivalent.

2. Spoon on the mild salsa generously (approximately 10 tablespoons per breast).

3. Broil at 450° or medium-high for 15 to 20 minutes on a side, or until done.

4. Optionally, add the cilantro at the end.

Nutritional information per serving:

PITA PIZZA

Serves 2

1. Preheat oven.

2. Spoon the tomato sauce on each round pita bread and sprinkle with the seasonings.

3. Add one slice of cheese and 1/4 of the onions and peppers (optional) to each piece of bread. You may also use salsa instead of the tomato sauce (then you do not need additional onions or peppers).

4. Cook in a conventional oven or microwave until the cheese melts- about l0 to 15 minutes at 450° in an oven, l minute on high in a microwave.

*Available in some health-food stores; 2 grams of fat per ounce.

Nutritional information per serving:

DESSERTS

WHIPPED STRAWBERRY- BANANA MOUSSE

Serves 4

1. Peel and slice the banana.

2. If you have a cheese-grater disk (or a small shredder disk) for your food processor, run the ice through the disk to fully pulverize it. If not, just crushing the ice is adequate.

3. Place all of the ingredients, including optional ingredient, in a food processor (using the normal steel blade) and blend for a couple of minutes until smooth.

4. This mousse is intended to be eaten right after blending; it will fall and lose its consistency if you wait.

Note: You can also experiment with other fruits. If you do not use a high water content fruit (such as strawberries), then you will need to add some liquid (such as water, fruit juice, or skim milk).

The dessert is based on the discovery that skim milk whips! This is interesting because regular milks (even low-fat milk) does not whip. Instead of the non-fat milk powder, you can also use ordinary skim milk. Because of the additional liquid, the dessert will then come out more like a milk shake than a pudding.

Nutritional information per serving:

FROZEN FRUIT

Serves 6

1. Put the banana pieces and raspberries in the freezer for at least 6 hours.

2. Blend the frozen banana pieces, frozen raspberries, and cold (but not frozen) pineapple pieces in a food processor until smooth. This makes a creamy, but fat free, soft dessert

Variations: Try 1/2 cup fruit juice (such as apple juice) instead of the pineapple pieces. Or try 1/2 cup of skim milk.

Nutritional information per serving:

CARROT CAKE

Serves 8

1. Preheat the oven to 350°.

2. In one bowl, combine flour, baking powder, baking soda, cinnamon, nutmeg, and ground cloves.

3. In another bowl, combine egg whites, apple juice concentrate, and vanilla. Mix.

4. Combine the contents of the two bowls together and mix well.

5. Add the carrots, orange zest, chopped oranges, and raisins (optional), and mix well

6. Pour the batter into a cake pan that has been sprayed with Pam or the equivalent.

7. Bake for 40 to 45 minutes at 350°.

8. Cool for 10 to 15 minutes and remove from pan.

9. Warm the fruit preserves in a small saucepan.

10. Glaze the cake with the preserves. Optionally, a middle layer of preserves can be spread as well.

Nutritional information per serving:

HOT-FUDGE SUNDAE

Serves 6

Hot-Fudge Sauce

1. Mix the apple juice concentrate and the cocoa or carob powder.

2. In a saucepan, bring mixture to a boil and simmer for 4 to 6 minutes.

3. Add the vanilla and chocolate extract and stir.

4. Serve over your favorite non-fat frozen yogurt

Variation: Start with a peeled banana for a banana split. (Now who says you can’t splurge on the 10% solution?!)

Nutritional information per serving: