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book cover of Fry Light, Fry Right!
Selected recipes from:
Fry Light, Fry Right!
by Elaine Magee, MPH, R.D.
Black Dog & Leventhal, September 2004
Paperback, 192 pages
ISBN: 1579123910
More Information:
Amazon.com

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Recipes from Fry Light, Fry Right!

Oven-Baked Coconut Shrimp
with Tropical Salsas

In this makeover of a deep-fried favorite, large shrimp are coated with a seasoned cornstarch mixture, dipped in a frothy egg white mixture, coated with shredded sweetened coconut, and baked in the oven until crisp. The tart and tasty Pineapple Salsa (recipe follows) and the juicy Mango Salsa are perfect complements to the lightly browned, slightly sweet coconut shrimp.

Makes 5 servings

Canola cooking spray
28 large fresh shrimp (about 1-1/2 pounds or 685 g) peeled, deveined, tail intact (can use frozen)
1/3 cup cornstarch
3/4 teaspoon salt
1/2 teaspoon ground cayenne pepper
3 large egg whites
1-1/2 cups flaked sweetened coconut

Preheat the oven to 400 degrees. Rinse the shrimp in cold water; drain well on paper towels until dry. Line a baking sheet with aluminum foil and coat the foil with canola cooking spray.

Combine the cornstarch, salt, and red pepper in a shallow dish; stir with a whisk. Place the egg whites in a medium bowl and beat with an electric mixer at medium-high speed until frothy, about 2 minutes. Place the coconut in shallow dish.

Coat a baking sheet with canola cooking spray. Working with two shrimp at a time: Dredge in the cornstarch mixture, dip in the egg white, then dredge in the coconut, gently pressing the coconut into the shrimp to coat. Place the shrimp on the prepared sheet, and repeat the dredging process with remaining shrimp.

Lightly coat the shrimp with canola cooking spray and bake for 10 minutes. Use a spatula to flip the shrimp and cook for 10 minutes more, or until the shrimp are cooked through. Serve immediately with tropical salsas on the side.

Nutritional analyses (per serving):

  Before After
     
Calories 377 257
Protein 31 g 31 g
Carbohydrate 16 g 16 g
Fat 20.6 g 7 g
Saturated Fat 5.4 g 4.7 g
Monounsaturated fat 3.9 g 0.6 g
Polyunsaturated fat 9 g 1 g
Cholesterol 206 mg 206 mg
Fiber 1 g 1 g
Sodium 621 mg 621 mg
% calories from fat 49 24
Omega-3 fatty acids 0.8 g 0.7 g
Omega-6 fatty acids 8.1 g 0.2 g

Fresh Pineapple Salsa

Makes 1-2/3 cups (about 6 servings)

1 cup finely chopped fresh pineapple
1/3 cup finely chopped red onion
1/4 cup pineapple or apricot-pineapple preserves
1/4 cup chopped fresh cilantro
1-1/2 tablespoons fresh lime juice
1 tablespoon finely minced seeded jalapeľo chili pepper
1/4 teaspoon black pepper, to taste

Gently toss together the ingredients in a medium bowl. Serve immediately or cover and refrigerate for up to 3 days or until needed.

Fry Light, Fry Right! Preparation (per 1/4-cup serving):**

Calories 50
Protein 0.3 g
Carbohydrate 13g
Fat 0 g
Saturated Fat n/a
Monounsaturated fat n/a
Polyunsaturated fat n/a
Cholesterol 0 mg
Fiber 1 g
Sodium 6 mg
% calories from fat 0
Omega-3 fatty acids 0 g
Omega-6 fatty acids 0 g

** Nutritional analysis does not differ significantly from traditional preparation.

Crumb-Coated Baked Onion Rings

A serving of these freshly made onion rings contains 75 percent less fat and 60 percent fewer calories than a serving of onion rings from Jack in the Box. Using herb-seasoned fat-free crouton crumbs adds texture and flavor to the outside of your onion rings without adding hassle.

Makes 8 side servings

4 medium yellow or sweet onions
1 cup all-purpose flour
1 cup light or nonalcoholic beer
1/4 teaspoon ground cayenne pepper
1/2 teaspoon seasoning salt
1/4 teaspoon freshly ground pepper
2 egg whites, beaten to soft peaks
4 cups fat-free herb-flavored croutons, crushed or processed into 2 cups fine crouton crumbs (see note)
2 tablespoons canola oil
Canola cooking spray

Preheat the oven to 450 degrees. Cut the onions into 1/2-inch-thick slices and separate into rings; reserve the smallest inner rings for another recipe.

In a large, deep bowl, combine the flour, beer, cayenne, seasoning salt, and pepper, and whisk together. Gently fold in the beaten egg whites; the batter should be light and fluffy. Spread the crouton crumbs in a separate shallow bowl.

Coat two 9- x 13-inch baking pans with 1 tablespoon canola oil each. Hook an onion ring on your finger and dip it into the batter, shaking off any excess; then dip it into the crouton crumbs and shake off the excess. Place the ring in one of the prepared baking pans. Repeat with the remaining onions and batter, placing the smaller rings inside the large ones to make use of every inch of the pan. (If you run out of room, you can layer them a little.)

Bake for about 25'30 minutes, until lightly browned. Serve immediately.

Note: One 5-ounce (140 g) bag of Marie Callender's Herb Seasoned Croutons (fat-free) contains 4 cups of croutons, which is processed into 2 cups of crouton crumbs -- exactly the amount you need for this recipe.

Nutritional analyses (per serving):

  Before After
     
Calories 310 197
Protein 4 g 6 g
Carbohydrate 41 g 30 g
Fat 14 g 4.5 g
Saturated fat 2 g 0.3 g
Monounsaturated fat n/a 2.1 g
Polyunsaturated fat n/a 1.1 g
Cholesterol 0 mg 0 mg
Fiber 3 g 2 g
Sodium 810 mg 230 mg
% calories from fat 41 21
Omega-3 fatty acids n/a 0.3 g
Omega-6 fatty acids n/a 0.7 g

Peach Pie Mini Turnovers

I know baked pie turnovers aren't exactly the same as their fried cousins, but they're still delicious! I've lowered the fat in the pastry crust and kept the turnovers healthy by baking them instead of frying them (as some recipes suggest). The peach filling is wonderful, and you can brush the turnovers with a little melted butter (or no-trans-fat margarine) and sprinkle them with sugar, if you'd like.

Makes about 12 servings (two 3-inch-wide turnovers per serving)

Canola cooking spray
1 16-ounce (454 g) bag frozen peaches, partially thawed and coarsely diced (about 3 cup diced)
6 tablespoons plus 2 teaspoons granulated sugar, divided
1 tablespoon lemon juice
1/2 teaspoon ground cinnamon
3 cups unbleached white flour (plus more for rolling dough)
1/2 teaspoon salt
5 tablespoons canola oil
4'5 tablespoons low-fat buttermilk
1 tablespoon melted butter or no-trans-fat margarine, for topping (optional)
Cinnamon sugar (2 tbsp. granulated sugar mixed with 1/2 teaspoon ground cinnamon), for topping (optional)

Preheat the oven to 400 degrees. Coat a nonstick cookie sheet or jelly roll pan with canola cooking spray; set aside.

Place the diced peaches, 6 tablespoons of the granulated sugar, the lemon juice, and the cinnamon in a nonstick medium saucepan and stir well. Cook over low to medium heat, stirring occasionally, for 10 minutes. Crush the peaches with a potato masher and continue to cook over low-medium heat for 3'4 minutes more until the mixture looks like chunky applesauce and the liquid is very thick. Pour into a bowl to cool.

While the peach filling is cooling, make the pastry crust: Place the flour, the remaining 2 teaspoons granulated sugar, the salt, the canola oil, and 4 tablespoons of the buttermilk in a mixing bowl and beat with an electric mixer on low until just blended. Add an additional tablespoon of buttermilk if needed. Use your hands to gather the pastry into a ball.

Lay a sheet of waxed paper on a flat surface and dust lightly with flour. Dust a rolling pin with flour and roll out the pastry dough on the floured waxed paper until it's thin (like a piecrust). Use a 3-inch round cutter to cut circles from the dough (I like to use a 3-inch cut-and-seal device from Pampered Chef for this).

Add a scant tablespoon of peach filling to the center of each circle and fold over to make a half circle. You can use the cut-and-seal device to seal the edges, or use your fingers or the tongs of a fork. Brush the tops of the turnovers with melted butter and sprinkle lightly with cinnamon sugar, if desired.

Place in the oven and bake until the pastry is golden brown, about 18 minutes. 

Nutritional analyses (per 2 mini turnovers):

  Before After
     
Calories 350 197
Protein 5 g 3.5 g
Carbohydrate 49 g 32.5 g
Fat 15 g 6 g
Saturated Fat 4 g 0.5 g
Monounsaturated fat n/a 3.5 g
Polyunsaturated fat n/a 1.7 g
Cholesterol 0 mg 0.3 mg
Fiber 2 g 102 mg
Sodium 340 mg 300 mg
% calories from fat 39 27
Omega-3 fatty acids n/a 0.5 g
Omega-6 fatty acids n/a 1.2 g


Recipes from
FRY LIGHT, FRY RIGHT!
by Elaine Magee, MPH, R.D.
(Black Dog & Leventhal; September 2004;
$12.95/Comb-bound Paperback)



Read Sherri Allen's review of Fry Light, Fry Right!

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