Dear Jeanne: This recipe is one of our favorites, but it is so full of calories. Can you revise it for me? Thank you so very much.
- Evelyn Glendenning, Fort Jones, Calif.Dear Evelyn: This is a moist and flavorful bread and an interesting combination of ingredients. Buttermilk helped replace some of the moisture lost by reducing the fat, and egg substitute, instead of whole eggs, eliminated the cholesterol. I reduced the sugar and walnuts, and toasted the walnuts for added flavor.
- Each slice contains approximately: Original recipe: 187 calories; 20 mg cholesterol; 10 gm fat; 142 mg sodium. Revised recipe: 128 calories; negligible cholesterol; 5 gm fat; 114 mg sodium.
Dear Readers: For an easy-to-make and healthy meal that can be prepared right out of your pantry, this gumbo is hard to beat. It takes less than 25 minutes to prepare, and it is easily transported for a potluck or tailgate party. You can substitute either canned crab or shrimp for the tuna called for in this recipe, but it is more expensive and it takes three 61/2-ounce cans of either crab or shrimp to equal the same volume as two 61/8-ounce cans of tuna. If you want to add a little more zing to your gumbo, add Tabasco sauce to taste. To complete the "pantry" menu for your next outing, pack a pan of cornbread in the back of the car to serve with the gumbo.
Beans and legumes are an economical way to a nutritious, light diet. My booklet, Beans and Legumes for Every Occasion, contains some wonderful low-calorie recipes to try. Order it for $3 from Beans, P.O. Box 5541, Riverton, NJ 08077-5541. Include a stamped (52 cents), self-addressed, No. 10
envelope.
SPICY PINEAPPLE-ZUCCHINI BREAD
3 eggs
1 cup oil
2 cups sugar
2 cups grated zucchini
1 (8-ounce) can crushed pineapple, drained
2 teaspoons vanilla
3 cups flour
1 cup chopped walnuts
2 teaspoons baking soda
1 1/2 teaspoons ground cinnamon
1 teaspoon salt
3/4 teaspoon ground nutmeg
1/2 teaspoon baking powder
Preheat oven to 350 F. Grease and flour two 9-by-5-inch loaf pans; set aside. In a medium mixing bowl, beat together eggs, oil, sugar, zucchini, pineapple and vanilla. In another medium mixing bowl, combine all remaining
ingredients. Stir liquid ingredients into dry ingredients until just combined. Pour batter evenly into the prepared pans and bake about 1 hour, or until a toothpick inserted in the center comes out clean. Cool 10 minutes in pans, then remove from pans and allow to cool on a wire rack. Makes 2 loaves, 16 slices each.
REVISED SPICY PINEAPPLE-ZUCCHINI BREAD
3/4 cup liquid egg substitute
1/2 cup canola oil
1/2 cup buttermilk
1 1/2 cups sugar
2 cups grated zucchini (about 2 medium)
1 (8-ounce) can crushed pineapple in juice, drained
2 teaspoons vanilla
3 cups unbleached all-purpose flour
1/2 cup chopped walnuts, toasted
2 teaspoons baking soda
1 1/2 teaspoons ground cinnamon
3/4 teaspoon ground nutmeg
1/2 teaspoon salt
1/2 teaspoon baking powder
Preheat oven to 350 F. Spray two 9-by-5-inch loaf pans with a non-stick vegetable coating; set aside. In a medium mixing bowl, beat together eggs, oil, buttermilk, sugar, zucchini, pineapple and vanilla. In another medium mixing bowl, combine all remaining ingredients.
Stir liquid ingredients into dry ingredients until just combined. Pour batter evenly into the prepared pans and bake about 50 minutes, or until a toothpick inserted in the center comes out clean. Cool 10 minutes in pans, then remove from pans and allow to cool on a wire rack. Makes 2 loaves, 16 slices each.
TUNA TAILGATE GUMBO
1 medium onion, chopped, OR 11/2 cups frozen chopped onions
2 cloves garlic, sliced
3/4 cup uncooked white rice
1 (7-ounce) jar roasted red peppers, drained and chopped
3 cups cole slaw mix or shredded cabbage
1 (8-ounce) can tomato sauce
1 (8-ounce) bottle clam juice
1 cup water
3/4 teaspoon celery salt
3/4 teaspoon dried thyme, crushed
1/2 teaspoon freshly ground black pepper
1/4 teaspoon red-pepper flakes
2 bay leaves
1 (121/4-ounce) can solid-pack white tuna, in water, drained, OR 2 (6 1/8-ounce) cans
1 (16-ounce) can chopped tomatoes, undrained
1 (10-ounce) package frozen sliced okra, thawed
Tabasco sauce, to taste (optional)
Combine the onion and garlic in a heavy pot or soup kettle and cook, covered, over very low heat for 5 minutes. Stir occasionally and add a little water or stock, if necessary, to prevent scorching.
Add all ingredients, except the tuna, tomatoes and okra, and cook, covered, over medium-low heat for 15 minutes, or until most of the liquid has been absorbed and the rice is completely cooked.
Stir in the tuna, tomatoes and okra and cook, covered, until hot, about 2 minutes. If desired, season to taste with Tabasco sauce.
- Makes eight 1 1/4-cup servings. Each serving contains approximately 189 calories; 8 mg cholesterol; 1 gm fat; 963 mg sodium.