GENERAL CLINICAL RESEARCH CENTER

The GCRC Lowfat Chef

When planning an appetizer party:

• Imagine how foods will look and taste together. Balance rich, dense, highly flavored foods with simple, fresh items.
• Weigh practical matters, such as how much freezer or refrigerator space is available and how many foods you can cook or heat at one time.
• Plan one or two hot foods that can be made ahead of time and heated at the last minute.
• For the rest of your menu, pick foods you can prepare ahead and serve with very little last minute attention.

Click here to view selected appetizers from the VCU GCRC Lowfat Chef (Adobe PDF format).

A diet low in fat and high in fiber that includes lots of fruits and vegetables may reduce your risk of cancer and heart disease. The American Cancer Society recommends that you eat at least 2-4 servings of fruits and 3-5 servings of vegetables each day to reduce your risk and for overall good health.

Click here to view selected side dishes from the VCU GCRC Lowfat Chef (Adobe PDF format).

Chicken and turkey are significantly lower in calories and saturated fat than red meat. For example, a cooked 3-ounce portion of roasted, boneless and skinless chicken breast contains 161 calories and 1 gram of saturated fat, as compared to 351 calories and 12 grams of saturated fat for an equal portion of cooked lean roast beef. White meat is always lower in fat and calories than dark meat, and all poultry is lower in fat without skin. Unlike the fat in red meat which is spread throughout the red muscle of the meat, the fat in poultry is concentrated in or just below the skin. That means by removing the skin, you can remove about half the fat. The white meat of turkey has about as much fat as the same amount of white chicken meat; however, the dark meat of turkey is higher in fat than the dark meat of chicken.

Click here to view selected chicken and turkey main dishes from the VCU GCRC Lowfat Chef (Adobe PDF format).

Seafood is one of the most delicious, versatile, and nutritious foods we can eat. Seafood is divided into two broad categories: fish and shellfish. Fish can be subdivided into "round white" such as cod or snapper, "flat whitefish," like flounder, and "oily fish", which includes salmon, herring and mackerel.

Great taste isn't all you get from eating fish--not only is it usually low in calories and fat, but some of the fats fish contain, omega-3-oils, may be a defense against some health conditions. Eating certain types of fish may reduce your risk of heart disease by helping to lower blood cholesterol and blood pressure, counter arthritis, and stimulate the immune system. The best sources of omega-3's are tuna, mackerel, bluefish, salmon, rainbow trout, lake trout, haddock, sardines, and pompano. Fish and shellfish are also excellent sources of vitamins and minerals and supply many minerals that are scarce in most other food sources, such as iodine, zinc, and selenium. Fish and shellfish are good sources of phosphorus, potassium, and iron. Oily fish are particularly rich in vitamins A and D and should be a regular part of a healthy diet. Canned fish, which includes bones, such as salmon, sardines and anchovies are extremely high in calcium.

When cooking fish, the single most important thing to remember is not to overcook. The minute it turns from translucent to opaque, or flakes when touched with a fork, it is done. The total cooking time of any fish is 10 minutes per inch (2.5 cm) measured at the thickest part. Double the time for frozen fish.

Click here to view selected seafood main dishes from the VCU GCRC Lowfat Chef (Adobe PDF format).

Menu planning is easy when you serve a casserole. Since a casserole is a combination of foods, you can keep side dishes simple by serving a plain vegetable, fresh fruit, green salad, bread or rolls alongside. A vegetable casserole also works great with a simple entree. Use a variety of colors, flavors, textures, and temperatures to make the menu more interesting. Choose attractive foods; and remember that a garnish of parsley or toasted almonds can transform a plain dish into an elegant one.

Click here to view selected casserole main dishes from the VCU GCRC Lowfat Chef (Adobe PDF format).

Lean meats contribute high-quality protein to the diet and are good sources of iron, zinc, vitamin B12, niacin, and riboflavin, yet red meat should be limited to 1 (3-4 ounce) serving and eaten no more than three times per week. Red meat is much higher in saturated fat and cholesterol than chicken, turkey, or fish.

When buying beef, look for USDA select or choice grades such as round steak, sirloin tip, tenderloin and super lean ground beef. Avoid prime cuts which are heavily marbled, making them high in saturated fats. All cuts of veal and venison are lean. Pork tenderloin (trim fat) and Canadian bacon are the leanest cuts of pork. Lean meats are made more tender with long, slow cooking. Marinate lean meats with acid-based marinades which contain lemon or lime juice, vinegar, or tomato products.

When preparing meats, always carefully remove all visible fat. Use cooking methods which allow the fat to drain off the meat rather than being held in. For example, when you are baking or broiling meat, always put it on a rack above the pan so the fat is not served.

Click here to view selected beef and pork main dishes from the VCU GCRC Lowfat Chef (Adobe PDF format).

This section provdes an easy-to-follow chart that will allow you to make your favorite dishes any night of the week in less than 30 minutes. In order to prepare meals in a hurry, keep a bag of individually wrapped skinless, boneless chicken breast halves in your freezer. All recipes in this section will serve two people with one-half breast (3 oz) per serving.

Click here to view selected fast main dishes from the VCU GCRC Lowfat Chef (Adobe PDF format).

Eating the vegetarian way is simple and fun. Try it for one day, using some of the recipes in this section and the ideas below

• Begin with one vegetarian meal per week.
• For best nutrition throughout the day, include low-fat diary products or a meat alternative at meals which don't include meat.
• Limit your servings of meat, chicken, turkey, and seafood to 3 oz.
• Mix about 1/4 cup of cooked beans into foods such as salads and soups to help your taste buds and digestive tract become accustomed.
• Read vegetarian cookbooks.

Click here to view selected meatless main dishes from the VCU GCRC Lowfat Chef (Adobe PDF format).

Make great comfort foods in just minutes from common ingredients in your kitchen.

• Start with canned broth. Fat-free versions eliminate the need to spend hours making stock.
• Use quick cooking grains and pasta.
• Add frozen or fresh vegetables and beans to soups and stews.
• Make use of leftover meats and poultry to make soups heartier.

Click here to view selected soups and salads from the VCU GCRC Lowfat Chef (Adobe PDF format).

Fat has traditionally been used to enhance moistness and tenderness to sweets and baked goods. It is easy to reduce the fat content of your favorite recipes by using more healthful alternatives. As the recipes in this section indicate, almost any moist ingredient can replace the fat in muffins, bread, biscuits, as well as other baked goods.

Click here to view selected breads and muffins from the VCU GCRC Lowfat Chef (Adobe PDF format).

Emphasizing fruit as the main ingredient in desserts offers several nutritional benefits. The natural sweetness reduces the need for added sugar. Fruit for dessert also increases vitamin and fiber content while helping to decrease calories.

Click here to view selected desserts from the VCU GCRC Lowfat Chef (Adobe PDF format).

For questions or comments about this cookbook, please contact Sakita Sistrun, RD.

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Modified: August 2006 GCRC Phone: 804-828-9227 GCRC Fax: 804-828-5002