Lighten Up!

with Louise Hagler
Tasty, Low-Fat, Low-Calorie Vegetarian Cuisine
Book Publishing, 1995

Trim fat, cut calories, and add fiber and eliminate cholesterol from your diet. Over 130 easy-to-prepare recipes open the way to full-flavored taste treats that will delight and satisfy, as well as being easy on the waistline.

This book presents the best of my search for a “light” but tantalizing vegetarian cuisine. Low-fat, low-calorie food can have all the taste and satisfaction you are looking for Healthy food does not have to be “no fun” food. You don’t have a give up flavor. These recipes range from familiar, comforting foods, in a new reduced-fat and lower-calorie form, to innovative creations, which will entice your palate to new epicurean heights.

Polenta with Roasted Red Bell Pepper Sauce

Yield: 3-4 servings

This brightly colored sauce freezes well if you want o make it ahead of time or make large batches while the peppers are plentiful. It is delicious with pasta as well. The easiest, most foolproof way to cook polenta is in the microwave. This method is not traditional, but it eliminates all the watching over, stirring, and the dreaded lumping. The polenta can be made a day ahead and refrigerated. It can be molded in non-stick molds, cut out with cookie cutters for a more creative presentation, or simply cut into wedges from a cake or pie pan. The polenta and sauce can be reheated in the microwave just before serving.

  1. For the Polenta:
    • 2 1/2 cups water
    • 1/2 cup fine cornmeal or polenta
    • 1/4 teaspoon salt (optional)

1. Combine the water cornmeal, and salt in a 2-quart glass bowl or measuring cup.

2. Microwave on high, uncover, for 5 minutes. Remove and whip. Cover with a glass top, leaving room for steam to escape, and microwave again on high for 6 more minutes.

3. Whip again and pour into an 8inch round pan, pie pan, or loaf pan to cool and become firm. If you have non-stick molds, pour in the hot polenta and cool until firm. The polenta should be about 1/2 inch thick.

  1. For the Sauce:
    • 2 pounds red bell peppers
    • 1 teaspoon extra virgin olive oil
    • 1 large onion, chopped
    • 3 garlic cloves, minced
    • 1/2 cup water
    • 1/4 cup fresh basil
    • 1/2 teaspoon salt

1. Preheat the oven to broil.

2. Wash the peppers and place under the broiler, turning until the skins are blackened all over. This can also be done on a hot grill. Place the blistered peppers in a plastic or heavy paper bag, close or seal the bag and let stand for about 20 minutes. Peel off the skins, take out the membranes and seeds, and discard.

3. While the peppers are roasting, sauté the onion and garlic in the olive oil, adding water to keep from sticking if necessary. When the onions are transparent, add the basil and salt.

4. Process all the sauce ingredients together in a food processor or blender until smooth. Reheat the sauce and polenta in the microwave and serve hot. Garnish with fresh basil leaves.

Per serving: Calories: 165, Protein: 4 gm., Carbohydrates: 32 gm., Fiber 6 gm., Sodium: 314 mg.