Low Calorie Recipes

The diet goals of these Low Calorie Recipes is to bring about weight Loss as well as ensuring good health by:

• Keeping fat at a minimum, especially saturated fat

• Reducing the amount of sugar consumed

• Reducing cholesterol intake

• Limiting salt intake; using herbs and spices to reduce salt and bring out the flavours

• Increasing consumption of complex carbohydrates

• Avoiding processed and preserved foods; instead eating more fresh and natural foods

4 Low Calorie Recipes

MERLOT-POACHED FIGS WITH VANILLA FROZEN YOGURT

1 cup merlot wine
2 tablespoons honey
1 teaspoon pure vanilla extract
3/4 cup dried black mission figs, halved lengthwise
1/4 cup dried cherries
1 cinnamon stick
1 1/3 cups fat-free vanilla frozen yogurt

Whisk the merlot, honey, and vanilla extract in a small saucepan until combined. Add the figs, cherries, and cinnamon stick. Bring to a simmer, partially cover, and cook until the fruit plumps, about 20 minutes. Remove from the heat, cover, and set aside to steep, at least 10 minutes and up to 2 hours. Divide the frozen yogurt among 4 bowls (1/3 cup each) and top with warm or room temperature compote. Serve.

YELLOW PEPPER SOUP

1 tablespoon extra-virgin olive oil
2 large yellow peppers, stemmed, seeded, and cut in large chunks
2 large leeks, (white part only), halved lengthwise, sliced crosswise, well rinsed
1 garlic clove, smashed
1 tablespoon kosher salt, plus extra for seasoning
1/4 teaspoon ground turmeric
3 sprigs fresh flat-leaf parsley
3 sprigs fresh thyme
1 bay leaf
2 medium russet potatoes, (about 1 pound) peeled, cut into chunks
4 cups water
1 tablespoon dry white vermouth
Freshly ground black pepper

Heat the olive oil in a large saucepan over medium-low heat. Add the peppers, leek, garlic, salt and turmeric, and cook, stirring occasionally, until the vegetables begin to soften, about 10 minutes. Tie the parsley, thyme, and bay leaf together with kitchen twine. Add the potato, water, and herb bundle and bring to a boil, reduce the heat, and simmer, uncovered, until the potato is very tender, about 20 minutes. Discard the herb bundle. Puree the soup in small batches in a blender (keep the lid cracked to allow steam to escape), or in the pot with an immersion blender, until smooth. Return to the pot and reheat. Stir in the vermouth, and season, to taste, with salt and pepper. Serve warm.

GINGER TEA CAKE

2 cups cake flour
1 teaspoon baking soda
1 teaspoon ground ginger
1/4 teaspoon fine salt
1 cup canned pure pumpkin puree
1/4 cup reduced-fat buttermilk
1 teaspoon pure vanilla extract
4 tablespoons unsalted butter, at room temperature
1 packed cup light brown sugar
2 large eggs, at room temperature
1/4 cup finely chopped crystallized ginger
Confectioners' sugar, optional

Position a rack in the lower third of the oven and preheat to 350 F. Line a large (4 1/2-inch by 9 1/2-inch) metal loaf pan with parchment paper and spray with nonstick cooking spray. Sift the flour, baking soda, ginger and salt into a medium bowl. Whisk the pumpkin, buttermilk, and vanilla in another bowl.

Beat the butter with an electric mixer at medium speed until smooth, about 1 minute. Add the light brown sugar and continue beating until light and fluffy, about 4 minutes more. Add the eggs, 1 at a time, beating well after each addition. At low speed, add the flour mixture in 3 parts, alternating with the pumpkin mixture in 2 parts, beginning and ending with the flour. Mix briefly at medium-low speed to make a smooth batter. Turn off beaters and add the crystallized ginger. Finish folding batter—which will be thick—by hand with a rubber spatula.

Scrape batter into the prepared pan and smooth the top. Bake until a cake tester inserted into the cake comes out clean and top springs back when lightly pressed, about 55 minutes. Cool in pan on a rack 10 to 15 minutes, then invert pan to release cake onto rack to cool. Dust with confectioners' sugar, if desired. Serve.

BEEF MEDALLIONS WITH SAUCY SHIITAKES

1 tablespoon, plus 1 1/2 teaspoons vegetable oil
4 beef tenderloin medallions (about 4 ounces each), patted dry
1/4 teaspoon kosher salt, plus more for seasoning
Freshly ground black pepper
4 ounces shiitake mushrooms (about 12 medium), stemmed
2 shallots, coarsely chopped
1 clove garlic, minced
1/4 cup Cognac or other brandy, or Madeira
1/4 cup chicken broth, homemade or low-sodium canned
3 tablespoons light sour cream
1 tablespoon chopped fresh parsley leaves

Heat 1 tablespoon of the oil in a medium skillet (ideally not nonstick) over medium-high heat. Season the beef with salt and pepper. Add the medallions to the pan and cook about 3 minutes on each side, for medium-rare, or until desired doneness. Remove beef from pan and set on plates or a platter in a warm spot.

Add the remaining 1 1/2 teaspoons oil to the skillet. Add the shiitakes and cook over medium-low heat, until soft, about 4 minutes. Add the shallots, garlic, and salt and cook until translucent, about 2 minutes. Pull the skillet from the heat, add the Cognac, and use a wooden spoon to scrape up any brown bits that cling to the pan. Return to the heat and cook until the liquid is reduced, about 1 minute. (If you are cooking over a gas flame the alcohol may flame, simply cook until the flames die down.) Add the chicken broth, and cook until saucy, about 2 minutes more. Remove from the heat, stir in the sour cream and parsley, and season with salt and pepper.

Spoon mushrooms and sauce over the medallions and serve.