2 medium sweet potatoes, scrubbed Salt Nonstick cooking spray 2 tablespoons fresh thyme leaves Freshly ground black pepper Sweet paprika Cayenne pepper 1. Slice the sweet potatoes lengthwise into -inch-thick slices. Cut the slices into -inch-wide sticks. Place the sweet potatoes in a large bowl, and sprinkle generously with salt. Let stand for about 20 minutes to release some of their moisture. Slice the sweet potatoes lengthwise into -inch-thick slices. Cut the slices into -inch-wide sticks. Place the sweet potatoes in a large bowl, and sprinkle generously with salt. Let stand for about 20 minutes to release some of their moisture.
2. Meanwhile, preheat the oven to 450F. Place a wire rack on a baking sheet, and set it aside. Meanwhile, preheat the oven to 450F. Place a wire rack on a baking sheet, and set it aside.
3. Spread the potatoes out on paper towels to absorb any excess moisture. Then place them in a large bowl, and spray them with cooking spray. Sprinkle with the thyme and salt, pepper, paprika, and cayenne to taste. Spread the potatoes out on the prepared baking sheet. Spread the potatoes out on paper towels to absorb any excess moisture. Then place them in a large bowl, and spray them with cooking spray. Sprinkle with the thyme and salt, pepper, paprika, and cayenne to taste. Spread the potatoes out on the prepared baking sheet.
4. Bake the fries until they are golden and tender, 35 to 45 minutes. Serve immediately. Bake the fries until they are golden and tender, 35 to 45 minutes. Serve immediately.
Healthy TipsEat more sweet potatoes! At only 130 to 160 calories each, they are loaded with complex carbohydrates, protein, vitamins A and C, iron, and calciumand when eaten with the skin, they have more fiber than a bowl of oatmeal.
LOADED BAKED POTATO SKINS.
This is a healthy version of one of the greatest inventions of the 1980s: the hollowed-out deep-fried potato skins filled with sour cream, bacon, and cheese that first appeared on the menu at T.G.I. Friday"s in New York City. There are a few differences, though. Here, the potato skin is baked until crisp, not fried, and the fillings are all reduced-fat products. The result is a pretty spectacular loaded potato skin at one-third of the calories and less than one-fourth of the fat of the original. Serves 4 Serves 4
2 medium russet potatoes (about 8 ounces each), scrubbed Nonstick cooking spray Salt and freshly ground black pepper 1 cups shredded 75% reduced-fat cheddar cheese, such as Cabot cup real bacon bits, such as Hormel Real Bacon Bits cup reduced-fat sour cream, such as Breakstone"s 2 tablespoons chopped fresh chives 1. Preheat the oven to 475F. Line a baking sheet with foil, and set it aside. Preheat the oven to 475F. Line a baking sheet with foil, and set it aside.
2. p.r.i.c.k the surface of the potatoes several times with a fork. Microwave the potatoes on high until they are completely cooked through, about 12 minutes, turning them halfway through the cooking time. Let the potatoes cool until you can handle them. Then cut each potato in half lengthwise, and using a small spoon, scoop out and discard (or reserve for another use) the flesh of the potatoes, leaving a very thin wall of flesh on the skin, less than inch thick. p.r.i.c.k the surface of the potatoes several times with a fork. Microwave the potatoes on high until they are completely cooked through, about 12 minutes, turning them halfway through the cooking time. Let the potatoes cool until you can handle them. Then cut each potato in half lengthwise, and using a small spoon, scoop out and discard (or reserve for another use) the flesh of the potatoes, leaving a very thin wall of flesh on the skin, less than inch thick.
3. Place the potato sh.e.l.ls on the prepared baking sheet. Spray them, inside and out, with cooking spray, and season with salt and pepper to taste. Bake the potato sh.e.l.ls until they are golden brown and beginning to crisp, about 10 minutes. Place the potato sh.e.l.ls on the prepared baking sheet. Spray them, inside and out, with cooking spray, and season with salt and pepper to taste. Bake the potato sh.e.l.ls until they are golden brown and beginning to crisp, about 10 minutes.
4. Divide the cheese among the potato sh.e.l.ls. Sprinkle the bacon pieces on top of the cheese, and bake until the cheese is bubbly, about 8 minutes. Divide the cheese among the potato sh.e.l.ls. Sprinkle the bacon pieces on top of the cheese, and bake until the cheese is bubbly, about 8 minutes.
5. Serve the potatoes topped with a dollop of sour cream and a sprinkling of chives. Serve the potatoes topped with a dollop of sour cream and a sprinkling of chives.
Rocco"s Magnificent Mayonnaise 3-Grams-of-Fat Blue Cheese Dressing Not Your Mama"s Ranch Dressing "Russian Island" Dressing Not So Basic Vinaigrette Creamy Basil Pesto Rocco"s How Low Can You Go Low-Fat Marinara Sauce Meat Sauce Creamy Parmigiano-Reggiano Sauce Pour-It-On Barbecue Sauce Rockin" Asian Stir-Fry Sauce Sweet and Spicy Garlic Wing Sauce Basic Gravy Onion-Garlic Puree Hollandaise Sauce Au Poivre Sauce Tartar Sauce c.o.c.ktail Sauce
ROCCO"S MAGNIFICENT MAYONNAISE Real mayonnaise is made with egg yolks and oil-which might explain the 10 grams of fat per tablespoon per tablespoon. You can very easily wind up slathering at least a tablespoon or two on a sandwich. This very good approximation uses Greek yogurt as a base, rather than oil. Makes 2 cups (about 441-tablespoon servings) Makes 2 cups (about 441-tablespoon servings)
6 tablespoons white vinegar 4 tablespoons cornstarch 1 17.6-ounce container Greek yogurt 3 tablespoons Dijon mustard 4 packets (14 g) Truvia 1 teaspoon salt 1. In a small bowl, whisk the vinegar into the cornstarch. Whisk cup of the yogurt into the vinegar mixture. Pour the yogurt and vinegar mixture into a small saucepan and cook over high heat, whisking constantly, until it comes to a boil. (The yogurt mixture will thicken very quickly.) When it is very thick, sc.r.a.pe it into the bowl of a food processor. In a small bowl, whisk the vinegar into the cornstarch. Whisk cup of the yogurt into the vinegar mixture. Pour the yogurt and vinegar mixture into a small saucepan and cook over high heat, whisking constantly, until it comes to a boil. (The yogurt mixture will thicken very quickly.) When it is very thick, sc.r.a.pe it into the bowl of a food processor.
2. Blend the yogurt mixture for about 1 minute. Turn off the food processor and sc.r.a.pe down the sides of the bowl. Continue to blend the yogurt mixture until it is slightly cool and very smooth, about 3 more minutes. Add the remaining yogurt, mustard, Truvia, and salt to the mixture. Blend for another minute. Sc.r.a.pe down the sides of the bowl and blend for 30 more seconds. Blend the yogurt mixture for about 1 minute. Turn off the food processor and sc.r.a.pe down the sides of the bowl. Continue to blend the yogurt mixture until it is slightly cool and very smooth, about 3 more minutes. Add the remaining yogurt, mustard, Truvia, and salt to the mixture. Blend for another minute. Sc.r.a.pe down the sides of the bowl and blend for 30 more seconds.
3. Pour the mayonnaise into a plastic container. Cover tightly and place in the refrigerator until it is cold and firm, about 2 hours. The mayonnaise can be stored in the refrigerator for up to 1 week. Pour the mayonnaise into a plastic container. Cover tightly and place in the refrigerator until it is cold and firm, about 2 hours. The mayonnaise can be stored in the refrigerator for up to 1 week.
3-GRAMS-OF-FAT BLUE CHEESE DRESSING.
Believe it or not, it wasn"t so long ago that most people thought blue cheese was a bit exotic-a stinky, strange cheese with (heaven forbid!) mold in its veins. But blue has gained traction because its rich, creamy texture and tangy taste are fabulous-whether eaten out of hand, crumbled over a salad, or stirred into a dressing. But this is no lean cheese, my friends. Thankfully, a little goes a long way, and there are great-tasting low-fat blue cheeses available in most major supermarkets today. Makes 2 cups (18 servings) Makes 2 cups (18 servings)
1 cup Rocco"s Magnificent Mayonnaise Rocco"s Magnificent Mayonnaise or store-bought low-fat mayonnaise, such as h.e.l.lmann"s Low-Fat Mayonnaise Dressing or store-bought low-fat mayonnaise, such as h.e.l.lmann"s Low-Fat Mayonnaise Dressing cup reduced-fat sour cream, such as Breakstone"s cup b.u.t.termilk 1 tablespoon fresh lemon juice 1 garlic clove, mashed to a paste 1 teaspoon Worcestershire sauce 5 ounces reduced-fat blue cheese, such as Treasure Cove Salt and freshly ground black pepper In a large bowl, whisk together the mayonnaise, sour cream, b.u.t.termilk, lemon juice, garlic paste, Worcestershire sauce, and blue cheese. Season with salt and pepper to taste. Store in a covered container in the refrigerator for up to 3 days.
NOT YOUR MAMA"S RANCH DRESSING Ranch dressing has been the top-selling dressing in this country since 1992, when it overtook Italian. Given that the bottled stuff has 19 grams of fat and 180 calories per serving, something had to be done! We may want many things like our mamas"-but not the fat-laden version of this dressing. Makes 2 cups (about 15 servings) Makes 2 cups (about 15 servings)
cup reduced-fat sour cream, such as Breakstone"s cup Rocco"s Magnificent Mayonnaise Rocco"s Magnificent Mayonnaise or store-bought low-fat mayonnaise, such as h.e.l.lmann"s Low-Fat Mayonnaise Dressing or store-bought low-fat mayonnaise, such as h.e.l.lmann"s Low-Fat Mayonnaise Dressing cup b.u.t.termilk 2 garlic cloves, mashed to a paste 2 tablespoons fresh lemon juice Freshly ground black pepper 1 tablespoon Worcestershire sauce 1 teaspoon celery salt 3 tablespoons chopped fresh chives 3 tablespoons chopped fresh flat-leaf parsley Combine all the ingredients in a medium bowl, and whisk to blend. Store covered in the refrigerator for up to 3 days.
"RUSSIAN ISLAND" DRESSING The original Russian dressing was actually made with yogurt. Early in the 20th century, some chef in Chicago replaced the yogurt with mayonnaise-and that"s when it became one of the most popular salad dressings in the country. That little tweak also made it one of the most caloric and unhealthy salad dressings around. In this version, the best of both Russian and and Thousand Island dressing, the fat has been reduced from 16 grams to less than 1 gram per serving. It"s perfect for salads, charcuterie-and, of course, the cla.s.sic Reuben sandwich. Thousand Island dressing, the fat has been reduced from 16 grams to less than 1 gram per serving. It"s perfect for salads, charcuterie-and, of course, the cla.s.sic Reuben sandwich. Makes 1 cups (10 servings) Makes 1 cups (10 servings) (see photograph photograph)
cup Rocco"s Magnificent Mayonnaise Rocco"s Magnificent Mayonnaise or store-bought low-fat mayonnaise, such as h.e.l.lmann"s Low-Fat Mayonnaise Dressing or store-bought low-fat mayonnaise, such as h.e.l.lmann"s Low-Fat Mayonnaise Dressing cup reduced-sugar ketchup, such as Heinz 1 dill pickle, chopped fine (about cup) 1 garlic clove, mashed to a paste 1 tablespoon fresh lemon juice 1 packet (3.5 g) Truvia 1 teaspoon celery salt 1 teaspoon sweet paprika 1 tablespoon hot sauce, such as Frank"s RedHot Original Combine all the ingredients in a medium bowl, and whisk until fully combined. Store in a covered container in the refrigerator for up to 3 days.
NOT SO BASIC VINAIGRETTE.
I first learned how to make a real French vinaigrette when I was eighteen years old and living with a very generous chef in Paris. It was actually his twelve-year-old daughter who taught me. The first thing she did was separate two eggs and put the yolks in a bowl; these were followed by Dijon mustard, then vinegar, then olive oil-fat (egg yolk) followed by fat (olive oil). It"s the Dijonsherry vinegar combo that really makes this dressing-and those are both fat-free. A shallot puree provides the thick texture you normally get from creating an egg yolk/olive oil emulsion. Use this to dress salads and cooked vegetables-both hot and cold. Makes cup (6 servings) Makes cup (6 servings)
4 small shallots 5 tablespoons water 2 tablespoons Dijon mustard 2 tablespoons sherry vinegar 2 tablespoons fresh lemon juice 1 tablespoons fresh flat-leaf parsley, chopped fine 2 tablespoons extra-virgin olive oil Salt and freshly ground black pepper 1. Roughly chop 2 of the shallots. Place the chopped shallots and the water in a microwave-safe bowl, cover it tightly, and microwave on high until the shallots are tender, about 5 minutes. Roughly chop 2 of the shallots. Place the chopped shallots and the water in a microwave-safe bowl, cover it tightly, and microwave on high until the shallots are tender, about 5 minutes.
2. Pour the cooked shallots and cooking water into a blender. Add the mustard, vinegar, and lemon juice. Blend until the mixture is very smooth; pour into a bowl. Chop the remaining 2 shallots very fine; add them to the bowl. Add the parsley and olive oil. Season generously with salt and pepper. Gently whisk the mixture to make a broken vinaigrette (one that is intentionally not emulsified). Pour the cooked shallots and cooking water into a blender. Add the mustard, vinegar, and lemon juice. Blend until the mixture is very smooth; pour into a bowl. Chop the remaining 2 shallots very fine; add them to the bowl. Add the parsley and olive oil. Season generously with salt and pepper. Gently whisk the mixture to make a broken vinaigrette (one that is intentionally not emulsified).
3. Serve immediately, or store in a covered container in the refrigerator for up to 2 weeks. Bring to room temperature and whisk gently before using. Serve immediately, or store in a covered container in the refrigerator for up to 2 weeks. Bring to room temperature and whisk gently before using.
CREAMY BASIL PESTO.
Typical pesto can be more than 50 percent pure fat, and even though a little goes a long way, that"s just too many calories. This is a re-invention of the cla.s.sic pesto alla genovese pesto alla genovese. The garlic, pine nuts, basil, and Parmigiano-Reggiano are all still there, but low-fat sour cream stands in for the olive oil. It may not be 100 percent authentic, but you"ll love what it does for your dress size. Makes 1 cups (7 servings) Makes 1 cups (7 servings)
4 large garlic cloves, coa.r.s.ely chopped 1 cup reduced-fat sour cream, such as Breakstone"s 2 cups packed fresh basil leaves cup chopped fresh flat-leaf parsley teaspoon crushed red pepper cup grated Parmigiano-Reggiano cheese 2 tablespoons chopped toasted pine nuts Salt and freshly ground black pepper Combine the garlic and sour cream in the bowl of a food processor, and pulse until the garlic is finely chopped. Add the basil, parsley, crushed red pepper, cheese, and pine nuts. Puree until the sauce is smooth. Season with salt and pepper to taste. Store in a covered container in the refrigerator for up to 3 days.
ROCCO"S HOW LOW CAN YOU GO LOW-FAT MARINARA SAUCE There are some high-quality, great-tasting low-fat tomato sauces available on the store shelves these days, so if you don"t want to make sauce from scratch (don"t tell Mama!), you"d do well with any of the leading brands. But my name is Rocco, after all, and I figured I was under obligation to include at least one from-scratch marinara sauce. There"s just a hint of olive oil in it; everything else was bulked up to create great flavor. Makes 6 cups (13 servings) Makes 6 cups (13 servings)
tablespoon extra-virgin olive oil 6 garlic cloves, minced 1 large yellow onion, cut into small dice Salt Crushed red pepper Two 28-ounce cans tomato puree cup water 1 small piece of Parmigiano-Reggiano cheese rind 1 large sprig fresh basil 1. Heat a Dutch oven over medium heat. When the pot is hot, add the olive oil. Add the garlic and onion, and season them with salt and crushed red pepper to taste. Cook, stirring occasionally, until the onion and garlic are translucent, about 4 minutes. Heat a Dutch oven over medium heat. When the pot is hot, add the olive oil. Add the garlic and onion, and season them with salt and crushed red pepper to taste. Cook, stirring occasionally, until the onion and garlic are translucent, about 4 minutes.
2. Add the tomato puree, water, and Parmigiano-Reggiano rind to the pot. Bring to a simmer. Then cover, reduce the heat to low, and simmer for about 25 minutes. Add the tomato puree, water, and Parmigiano-Reggiano rind to the pot. Bring to a simmer. Then cover, reduce the heat to low, and simmer for about 25 minutes.
3. With the back of a knife, bruise the basil and stir the sprig into the sauce. Simmer the sauce, uncovered, for 5 minutes. Season with salt and crushed red pepper to taste, if desired. Serve, or store in a covered container in the refrigerator for up to 5 days. With the back of a knife, bruise the basil and stir the sprig into the sauce. Simmer the sauce, uncovered, for 5 minutes. Season with salt and crushed red pepper to taste, if desired. Serve, or store in a covered container in the refrigerator for up to 5 days.
Healthy Tips When you must use fat, always use extra-virgin olive oil from the first cold press. It is the purest and the most intensely flavored. In subsequent pressings, heat and chemicals are applied to the olives to create maximum extraction. The process degrades the quality of the oilwhich means more is required for the same flavor impact as just a little bit of first cold-pressed extra-virgin.
Adding the rind of a piece of Parmigiano-Reggiano to the pot of marinara sauce as it simmers is a great way to add flavor without adding any measurable fat.
And just add 1 teaspoons crushed red pepper to the marinara sauce to make your own spicy and flavorful fra diavolo sauce.
MEAT SAUCE.
The key to making this basic meat sauce taste so great is to use beef shank-a very flavorful cut-and a splash of dry red wine. The long cooking time breaks the meat down until it is meltingly tender. Makes 4 cups (8 servings) Makes 4 cups (8 servings)
1 pound boneless beef shank, cut into 1-inch cubes Salt and freshly ground black pepper Nonstick cooking spray 1 small carrot, diced fine (about cup) 1 small celery stalk, diced fine (about cup) small onion, diced fine (about cup) cup dry red wine cup low-fat, low-sodium chicken broth 3 cups Rocco"s How Low Can You Go Low-Fat Marinara Sauce Rocco"s How Low Can You Go Low-Fat Marinara Sauce or store-bought low-fat marinara sauce or store-bought low-fat marinara sauce 1. Heat a Dutch oven over high heat. Pat the meat dry with a paper towel, and season it with salt and pepper to taste. When the pan is hot, spray it with cooking spray. Add the meat to the pot and cook, stirring occasionally, until it is browned on all sides, 8 to 10 minutes. Transfer the meat to a plate, and set it aside. Heat a Dutch oven over high heat. Pat the meat dry with a paper towel, and season it with salt and pepper to taste. When the pan is hot, spray it with cooking spray. Add the meat to the pot and cook, stirring occasionally, until it is browned on all sides, 8 to 10 minutes. Transfer the meat to a plate, and set it aside.
2. Raise the heat to medium-low Spray the pot with cooking spray, and add the carrot, celery, and onion. Cook, stirring often, until the vegetables begin to soften, about 4 minutes. Raise the heat to medium-low Spray the pot with cooking spray, and add the carrot, celery, and onion. Cook, stirring often, until the vegetables begin to soften, about 4 minutes.
3. Add the wine, and cook until it has reduced by about half, about 3 minutes. Add the broth and marinara sauce. Season with salt and pepper to taste, cover, and bring to a simmer. Simmer the sauce over low heat, stirring it occasionally, until the meat is extremely tender, about 3 hours. Add the wine, and cook until it has reduced by about half, about 3 minutes. Add the broth and marinara sauce. Season with salt and pepper to taste, cover, and bring to a simmer. Simmer the sauce over low heat, stirring it occasionally, until the meat is extremely tender, about 3 hours.
4. Stir the sauce to break up the meat. Season with salt and pepper to taste, if desired. Serve, or store in a covered container in the refrigerator for up to 3 days. Stir the sauce to break up the meat. Season with salt and pepper to taste, if desired. Serve, or store in a covered container in the refrigerator for up to 3 days.
CREAMY PARMIGIANO-REGGIANO SAUCE.
Toss this creamy sauce with hot cooked pasta, or drizzle it over steamed broccoli or roasted Brussels sprouts. Makes 1 cups (6 servings) Makes 1 cups (6 servings)
cup Onion-Garlic Puree Onion-Garlic Puree 1 cup whole milk 1 tablespoon cornstarch cup grated Parmigiano-Reggiano cheese Pinch of ground nutmeg Salt and freshly ground black pepper 1. Heat the Onion-Garlic Puree in a small saucepan over medium heat. Heat the Onion-Garlic Puree in a small saucepan over medium heat.
2. Meanwhile, in a small bowl, whisk the milk into the cornstarch. Meanwhile, in a small bowl, whisk the milk into the cornstarch.
3. Whisk the cornstarch mixture into the Garlic-Onion Puree. Raise the heat to high and bring the mixture to a boil, whisking constantly. Then reduce the heat to low and continue to cook the sauce until it has thickened, about 1 minute. Whisk the cornstarch mixture into the Garlic-Onion Puree. Raise the heat to high and bring the mixture to a boil, whisking constantly. Then reduce the heat to low and continue to cook the sauce until it has thickened, about 1 minute.
4. Add the cheese and the nutmeg to the sauce and whisk until melted. Season with salt and pepper to taste. Serve, or store in a covered container in the refrigerator for up to 3 days. Add the cheese and the nutmeg to the sauce and whisk until melted. Season with salt and pepper to taste. Serve, or store in a covered container in the refrigerator for up to 3 days.
POUR-IT-ON BARBECUE SAUCE.
Barbecue may be America"s greatest contribution to the global culinary repertoire. We figured out how to take rich, fatty, often tough cuts of meat and smoke them into submission until they"re melt-in-your-mouth tender. Then we slather them with sugar-laden, high-fat sauce. Here"s a sugar-free, zero-fat BBQ sauce that packs flavor without pulling punches. Makes 2 cups (16 servings) Makes 2 cups (16 servings)
1 cups reduced-sugar ketchup, such as Heinz cup Onion-Garlic Puree Onion-Garlic Puree cup Worcestershire sauce 2 tablespoons yellow mustard cup cider vinegar 1 tablespoon mola.s.ses 2 packets (7 g) Truvia 1 teaspoon garlic salt 2 tablespoons liquid smoke, such as Stubb"s 1. Combine all the ingredients in a medium saucepan over medium heat. Bring to a simmer, then reduce the heat to low. Simmer, stirring occasionally, until the sauce is thick, about 30 minutes. Combine all the ingredients in a medium saucepan over medium heat. Bring to a simmer, then reduce the heat to low. Simmer, stirring occasionally, until the sauce is thick, about 30 minutes.
2. Allow the sauce to cool. Store it in a covered container in the refrigerator for up to 5 days. Allow the sauce to cool. Store it in a covered container in the refrigerator for up to 5 days.
ROCKIN" ASIAN STIR-FRY SAUCE You can buy all-purpose Asian sauces at the grocery store, but most of them are loaded with sugar and fat. This one-with lots of ginger and garlic and just a little bit of oil-is very flavorful. Makes 1 cups (28 servings) Makes 1 cups (28 servings)
1 tablespoon toasted sesame oil cup chopped fresh ginger 6 garlic cloves, minced bunch scallions (white and green parts), chopped fine 1 tablespoon cornstarch 6 tablespoons soy sauce cup low-fat, low-sodium chicken broth 3 tablespoons rice vinegar cup reduced-sugar ketchup, such as Heinz Salt and freshly ground black pepper 1. Heat a large nonstick saute pan over high heat. When the pan is hot, add the sesame oil. Add the ginger, garlic, and scallions, and saute, stirring often, until very fragrant, about 2 minutes. Heat a large nonstick saute pan over high heat. When the pan is hot, add the sesame oil. Add the ginger, garlic, and scallions, and saute, stirring often, until very fragrant, about 2 minutes.
2. Meanwhile, place the cornstarch in a medium bowl. Add the soy sauce, chicken broth, rice vinegar, and ketchup, and whisk to blend. Meanwhile, place the cornstarch in a medium bowl. Add the soy sauce, chicken broth, rice vinegar, and ketchup, and whisk to blend.
3. Whisk the cornstarch mixture into the saute pan and bring the sauce to a simmer. Reduce the heat to medium and simmer, whisking constantly, until the sauce has thickened, about 2 minutes. Season with salt and pepper to taste, if desired. Whisk the cornstarch mixture into the saute pan and bring the sauce to a simmer. Reduce the heat to medium and simmer, whisking constantly, until the sauce has thickened, about 2 minutes. Season with salt and pepper to taste, if desired.
4. Store the sauce in a covered container in refrigerator for up to 1 week. Store the sauce in a covered container in refrigerator for up to 1 week.
SWEET AND SPICY GARLIC WING SAUCE.