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Nutritionally Speaking

Making Less Seem Like More for a Mother's Day Fete

May 11, 1989|TONI TIPTON

Planning a Mother's Day lunch for dieting mothers is no easy task when finicky, calorie-conscious guests will be invited. There are so many people today whose tireless efforts to lose weight will not be recessed--even on a special occasion such as this--that ingenuity on the part of the host is a prerequisite.

It is, however, possible to make guests feel secure about indulging while still making the occasion a special one. A simple menu built around salads or light entrees is a delicious way to do it.

These are not the take-out variety of salads, which often are loaded with hidden fat from ingredients such as mayonnaise, oil-rich dressings, bacon, eggs, avocados and the like. This list includes recipes that capitalize on creative combinations of taste and texture. A medley of warm and cold, sweet and savory that will make everyone feel safe, yet satisfied.

Crowned With Slender Dressing

The glamorous recipes offered here take advantage of inherently low-fat protein sources like skinned chicken, turkey and seafood and combines them with fresh fruit and vegetables. Some moderately lean items such as beef and veal also are featured. Each of the salads is crowned with a slender dressing, then served with sparkling apple cider, crusty French bread and fresh fruit as fitting, but optional, accompaniments to an elegant and festive bill of fare.

Select one or two or more from the recipes that follow and serve with a tossed green salad and commercial diet dressing.


1 pound beef top round steak

Poppy Seed Dressing or Sherry Vinaigrette or Honey-Yogurt Dressing

1 bunch spinach leaves, stems removed

2 medium oranges, peeled and thinly sliced

1 basket strawberries, sliced

Trim excess fat from steak. Broil 3 inches from heat, 6 minutes per side for rare or until desired doneness. Slice steak across grain into thin slices. Place in glass baking dish and pour in desired Dressing or Vinaigrette. Cover and refrigerate at least 3 hours, no longer than 24 hours. Toss beef slices with spinach, orange and strawberry slices. Drizzle with any remaining dressing. Makes 4 servings.

Poppy Seed Dressing

2 tablespoons white wine vinegar

1 tablespoon Worcestershire sauce

1 tablespoon finely chopped onion

1 tablespoon poppy seeds

1 teaspoon sugar

1 clove garlic, minced

1/2 teaspoon chili powder

1/8 teaspoon white pepper

3 tablespoons oil

Combine vinegar, Worcestershire sauce, onion, poppy seeds, sugar, garlic, chili powder and pepper in blender container. Mix until blended. Gradually add oil, blending until smooth.

Sherry Vinaigrette

2 tablespoons white wine vinegar

3 tablespoons Sherry

1 clove garlic, minced

1/4 teaspoon salt

1/8 teaspoon white pepper

1/4 cup oil

2 ounces blue cheese, crumbled

Combine vinegar, Sherry, garlic, salt and pepper in blender container. Mix until blended. Gradually add oil, blending until smooth. Stir in blue cheese.

Honey-Yogurt Dressing

1/2 cup low-fat plain yogurt

2 tablespoons honey

1 tablespoon lemon juice

1 clove garlic, minced

1/8 teaspoon curry powder

1/8 teaspoon salt

Combine yogurt, honey, juice, garlic, curry powder and salt. Mix until well blended.


1 1/2 to 2 pounds smoked turkey breast

1 clove garlic, minced

1 medium onion, chopped

1/2 green pepper, chopped

2 tablespoons olive oil

1/2 medium head red cabbage, thinly sliced

1 medium head Napa cabbage, thinly sliced

2 tablespoons chopped fresh rosemary leaves or 3/4 teaspoon dried

2/3 cup chicken stock

2 tablespoons red wine

1 (28-ounce) can plum tomatoes, drained and chopped

2 (15-ounce) cans cannellini (white kidney) beans, drained

Salt, pepper

Cut turkey breast into 1-inch cubes. Saute garlic, onion and green pepper in hot oil in skillet about 2 minutes. Add turkey, cabbages and rosemary and saute 3 minutes. Add chicken stock, wine, tomatoes, beans and salt and pepper to taste. Simmer 5 minutes. Serve with pasta or rice in cabbage leaf cups, if desired. Makes 8 servings.


1 cup orange juice

3/4 cup plus 2 tablespoons reduced calorie Italian dressing

1 tablespoon honey

1 teaspoon dry mustard

1 pound boneless chicken breasts

1 1/2 cups water

1 package rice and chicken flavor sauce

1 (11-ounce) can mandarin oranges, drained

1/3 cup sliced green onions

1/4 cup slivered almonds, lightly toasted

Blend 1/2 cup orange juice, 3/4 cup dressing, honey and 1/2 teaspoon mustard in large shallow glass baking dish. Add chicken and turn to coat. Cover and marinate in refrigerator, turning occasionally, at least 1 hour or overnight.

Remove chicken. Heat remaining dressing in large skillet and cook chicken over medium-high heat 4 minutes. Turn and cook, covered, over low heat 7 minutes until done. Remove and keep warm.

Place water, rice and sauce, remaining orange juice and mustard in skillet and bring to boil. Then, reduce heat and simmer, stirring occasionally, 10 minutes or until rice is tender. Stir in oranges, green onions and almonds. Heat through. To serve, arrange chicken over rice. Makes about 4 servings.


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