Italian So Fat, Low Fat, No Fat: More Than 100 Recipes for Special Occasions - Softcover

Chapter 1

Soups, Salads, and Dips

Two Short Blocks to Red Pepper Soup

When asked by Simon & Schuster to do an Italian book, I thought OK! Now you probably already know where I live from the previous books, So Fat, Low Fat, No Fat and More So Fat, Low Fat, No Fat. If not, let me tell you.

Gore, Oklahoma, which I refer to as Gore, America, is a wonderful small town of about 670 people, very clean, friendly, and small. This is a resort-area town, pathway to Lake Tenkiller, which draws a large number of area city dwellers annually. Nevertheless, I still live in a small town. I pride myself on the fact that all the ingredients in my previous books could be found in our one grocery store, making it easy for readers to use the recipes. I have had comments from one side of the States to the other, as well as Canada. You would be surprised at the number of phone calls I get every day from ladies all over, referring to the simplicity of the ingredients in my recipes. One lady called me just yesterday and I didn't get her name and address, which I am sorry for because I like to write to some of my callers.

I had gotten into this book about halfway when I discussed the ingredients with my editor. She said, "You are now international, so you need to get out of town." Ha! She was telling me to go to the nearest city and to a larger grocery store for a larger selection. I did, I really did. I took three other ladies and flew to New York City. Now, how is that for getting out of town? Don't tell me to go somewhere.

I am going to tell you about Two Short Blocks to Red Pepper Soup, starting with the entire ordeal from takeoff to return.

Two of us were flying on one airline and the other two were supposed to be an hour behind us on another airline. I had forgotten to advise the other ladies of our flight number and I tried all the previous evening to reach them because something told me they were going to land in New York City before us, even though this was not the schedule. They traveled to Tulsa to spend the night before leaving because of such an early departure the next morning. I could not find them. Departure time: We board, taxi out to runway, taxi back. Problem with aircraft. The captain advised us it would only be a few minutes' delay. I tried desperately to send a message to Ann, because I knew they were at their gate awaiting their departure. An hour later we watched their aircraft leave. Another hour and our aircraft left. I don't even need to tell you that we missed our connection in Atlanta. Rushed to another gate with a flight leaving in five minutes. Have you ever been in the Atlanta airport? No other words needed! We got on, in the back, made it to New York OK.

We had to go out front of the airport, catch a bus that would take us around to the airline that Ann and Cleo came in on. Finally we got there. I went up to the information desk to have them paged, and this lady (Cleo -- whom I had never met before) overheard me saying Ann's name and said, "Are you Betty?" They were standing, ready to kill me as well as leave me and go into the city.

I knew that the limousine that was scheduled to pick us up was going to be a problem because of the delays. It was, it was, it was. He left! I don't think I should have to tell you I was on the phone loud and clear. Five times to be exact. The operator kept telling me to deposit another nickel. I had everything except nickels. I could see the girls, I kept waving for them to come and bring me change. They kept waving back. Guess they thought I was so happy to see them I just kept waving at them. Finally after one hour and fifteen minutes our limo arrived.

Four Okies standing on the street in the rain at New York City airport. Got your attention? Just wait, it only gets better. Remember, we have just arrived. We are finally in the limo and on our way to our hotel. It is now 7:15 P.M. We have tickets for Showboat at 8:00. Are we going to make it? Nope! When we finally got to our rooms it was ten minutes until 8:00. I told the ladies, "You have ten minutes to change." Well, Cleo had this bad hair day; nothing more need be mentioned. We ask directions to the theater. Just two short blocks. Three of us had umbrellas, and we started walking, which is what everyone in New York does. Oops, we overshot -- we have gone six blocks; got to go back. It seems that when it starts to sprinkle in New York, like magic, the umbrella vendors just appear on the street corners. Ann bought herself an umbrella for five dollars. Does that tell you how large it was? It would just about cover a postage stamp. We arrived at the theater sixteen minutes late; our seats were fantastic; we were wet, cold, and hungry. I forgot to tell you we didn't get anything other than pretzels and Coke since our breakfast at 7:00 A.M. I was all right except for my legs; my hose were sopping wet, my legs were trembling.

The show was so fantastic that I forgot about being wet, cold, and hungry. When we started our walk back to the hotel, it was pouring even harder, I mean really pouring. We were met on a corner by a limousine and asked if we wanted a car. Guess what our answer was. You got it, Yes! Just two short blocks. When we arrived at the hotel we headed for the restaurant. They were serving an after-theater menu by this time, one of the items being Roasted Red Pepper Soup. To cold, wet, hungry ladies that sounded good. Now, "good" is not the word. It was great. Cleo had to have Pepper Soup every night we were there.

Day Two of the trip: We were to be picked up by an escort from Simon & Schuster (Erin) to do research for the Italian book in Little Italy, Greenwich Village, etc. A tour you have never seen the likes of. She took us into specialty shops that I never knew existed. Spice shops, sausage shops, cheese shops, markets, to a real Italian restaurant for lunch. We all ordered different things so I could taste the different Italian seasonings. Then there were the pastries. I never saw such beautiful pastries. I did taste a couple, but I know I must have gained three pounds just looking through the windows of the shops. I drooled, to say the least.

We really had a great time -- wonderful food shopping and research a success. Hotel, dressed, theater, Red Pepper Soup. (I couldn't eat it -- too much cream and too many fat grams swimming around in there.)

Third day, everywhere we start to go, we are "just two short blocks." We'd heard that all day the day before; we walked and walked, which is why so few New Yorkers are overweight and so many are in good health: they walk everywhere and think nothing of it. "Just two short blocks" may be seven or eight blocks.

Today we are going to ride those little short blocks. We did. Great day of shopping in New York City. Cleo bought some men's cologne and was given another umbrella. This one was a long one; we had to treat it like a piece of luggage on the return trip. It got to be a real joke about this umbrella, just because it was a gift. If it had been for sale, there is no way she would have brought it home. She could probably buy the factory, but she hung on to this free umbrella. (I forgot to tell you: Ann bought another automatic fold-up umbrella. Now there are four of us and SIX umbrellas.)

Theater, Red Pepper Soup. Ladies, how's that for getting out of town?

Day Four started with a horse-drawn buggy ride in Central Park. Brunch at Tavern on the Green, back to the hotel, pack, had thirteen pieces of luggage and one umbrella, to airport and home. What a wonderful trip! Sure wish I had the recipe for the Roasted Red Pepper Soup. If you have one, please send it to me.

MINESTRONE

SERVES 6
TRACE OF FAT PER SERVING
Prep :15
Cook :25
Stand :00
Total :40

1 1/4 cups chopped onion
1 clove garlic, crushed
1 1/4 cups water
1 cup sliced celery
1 (8-ounce) can whole-kernel corn, undrained
1 cup sliced zucchini
1 (8-ounce) can kidney beans, undrained
1 cup small-diced cabbage
1 (28-ounce) can whole tomatoes, undrained
1/2 cup uncooked elbow macaroni or any small pasta
2 teaspoons instant chicken bouillon granules
1 teaspoon Italian seasoning

In a deep nonstick dutch oven or saucepan, saute the onion and garlic in about 1/4 cup of water just until crisp-tender. Stir in the remaining cup of water, the celery, corn, zucchini, kidney beans, cabbage, and tomatoes, breaking up the tomatoes with a fork or knife. Heat to boiling. Add the macaroni, bouillon, and seasoning and return to a boil. Reduce the heat and simmer, stirring occasionally, until the macaroni is tender, about 25 to 30 minutes.

Turkey Minestrone:

Use lean ground turkey and cook with the onion and garlic. Place in a colander and rinse with hot water to rinse away any excess fat. Clean the pan; return the turkey mixture to the pan and continue with the recipe.

Thyme

The word "thyme" comes from a Greek word that means "to fumigate." Its use dates back to the ancient Greeks. Sometimes thyme is called "poor man's herb" because of the ease with which it can be grown. A perennial, it can grow about one foot tall in any average soil, but it does require heat and good drainage. If you're ever in doubt about which herb to use, choose thyme. Best with grilled, roasted, or broiled meat, it also brings out the flavor in many vegetables, soups, and fish dishes.

PASTA AND VEGETABLE SOUP

SERVES 6
VERY LOW-FAT
Prep :20
Cook :20
Stand :00
Total :40

3/4 cup chopped onion
2 cloves garlic, minced
1 1/4 cups chopped 99% fat-free ham
1 teaspoon dried oregano leaves
1/2 teaspoon dried thyme leaves
Dash of pepper
1 (16-ounce) can whole tomatoes, undrained
1 cup uncooked elbow macaroni
2 medium potatoes, peeled and cut into small pieces
1 (15-ounce) can Great Northern beans, drained and rinsed
1 small zucchini, thinly sliced
Fat-free Parmesan cheese for garnish (optional)

Sauté the onion and garlic in 1/4 cup of water in a nonstick dutch oven or large saucepan just until crisp-tender. Add the ham and continue to cook for a couple of minutes, stirring to blend. Stir in about 3 cups of water, the oregano, thyme, pepper, and tomatoes. Break up the tomatoes with a wooden spoon. Heat the mixture to boiling.

Stir in the macaroni and potatoes; reduce the heat and continue to cook until the macaroni is just tender, about 10 to 12 minutes. Stir in the beans and zucchini; continue to cook until the zucchini is crisp-tender, about 3 to 4 more minutes. When serving, sprinkle Parmesan over the soup if desired.

CHICKEN VEGETABLE SOUP

This looks like a long recipe but it's just all the spices.

SERVES 8
50 GRAMS FAT PER SERVING
Prep :15
Cook :45
Stand :00
Total :1:00

8 chicken tenders
1 clove garlic, minced
1/4 teaspoon Italian seasoning
1/4 teaspoon lemon pepper
1/8 teaspoon crushed rosemary leaves
1/8 teaspoon crushed sage leaves
1/8 teaspoon oregano leaves
1/8 teaspoon celery seed
1/8 teaspoon crushed basil leaves
2 cups diced peeled potatoes
1 1/2 cups okra, trimmed and sliced
1 tablespoon vinegar
1 (14-ounce)can fat-free chicken broth
3/4 cup chopped onion
1 cup chopped celery
1 1/2 cups broccoli cuts
3/4 cup frozen corn kernels
1 cup diced or sliced carrots
1 (16-ounce) can green beans, drained

Cover the chicken tenders with water in a large saucepan. Bring to a boil and add the garlic, Italian seasoning, lemon pepper, rosemary, sage, oregano, celery seed, and basil. Reduce the heat and simmer until the chicken is tender, about 20 minutes.

Meanwhile, chop and prepare the vegetables. (Cover the potatoes with water to keep them from turning dark; drain before using.)

In a separate medium-size saucepan, cover the okra with water. Add the vinegar and cook until crisp-tender, about 4 minutes. Drain in a colander, rinse with hot water, and set aside.

When the chicken is tender, remove it from the broth with a long-handled fork and, when cool enough to handle, chop into bite-size pieces. Add the chicken broth to the saucepan, along with the onion, celery, broccoli, corn, carrots, and potatoes. Cook for about 10 minutes; add the okra and green beans and return the chicken to the pan. Continue to cook until all the vegetables are tender. Don't stir too much; it will mush up your vegetables and chicken.

POTATO AND ONION SOUP

SERVES 6
0 GRAMS FAT
Prep :10
Cook :35
Stand :00
Total :45

3 to 4 cups diced peeled potatoes (1/4-inch cubes)
1 large yellow onion, peeled and chopped fine
3 to 4 cups water
1/2 cup chicken bouillon granules
Salt and pepper to taste
Skim milk (optional)
Fat-free Parmesan cheese

In a large saucepan, cover the potatoes and onion with the water and chicken bouillon. Bring to a boil, lower the heat, and simmer until the potatoes and onions are tender. With a potato masher, mash about half the potatoes. Add salt and pepper to taste and continue simmering until thickened. If too thick, add a little skim milk -- this is a soup. Serve with Parmesan sprinkled over each serving.

ZUCCHINI AND ARBORIO RICE SOUP

SERVIS 6
9 GRAMS FAT
Prep :30
Cook :45
Stand :00
Total :1:15

1 medium onion, chopped
1 clove garlic, minced
3 medium zucchini, cut into 1/2-inch cubes (about 1 1/2 pounds)
2 teaspoons salt
1/4 teaspoon pepper
Dash of freshly grated nutmeg (about 1/4 teaspoon or less)
1 1/2 cups chopped fresh or canned plum tomatoes, drained
6 cups fat-free vegetable broth (about 2 1/2 or 3 cans)
1 cup arborio rice
2 tablespoons finely chopped parsley
2 tablespoons finely chopped fresh basil
1 teaspoon grated fat-free Parmesan cheese

In a large nonstick saucepan, cook the onion and garlic in 1/4 cup of water over low heat, stirring, until softened but not browned, about 6 or 7 minutes. Add the zucchini and season with the salt, pepper, and nutmeg. Increase the heat to medium and cook, stirring, until the zucchini is barely tender, about 10 minutes. (You may need to add a little water to keep it from getting too dry.)

Add the tomatoes, vegetable broth, rice, parsley, and basil. Increase the heat to moderately high and bring the soup to a boil. Reduce the heat to low and simmer until the rice is tender, about 20 minutes. Serve hot or at room temperature, with Parmesan cheese sprinkled over each serving.

CANNELLINI BEAN SOUP

A quick and easy recipe for cold winter nights.

SERVES 4
LESS THAN 135
GRAMS OF SERVE FROM
Prep :12
Cook :40
Stand :00
Total :52

2 (15-ounce)cans cannellini (white kidney beans), undrained
2 bean cans water
3/4 cup chopped onions
1/4 cup chopped green pepper
1/2 cup chopped celery
Salt and pepper to taste

In a medium-size heavy sauce pan, combine the beans and wate...