Review: The Simply Healthy Low Fat Cookbook

The Simply Healthy Low Fat Cookbook
  A Wellness Cooking School Book
  University of California at Berkeley
  Hard back 1995
  ISBN:0929661281
  photos: yes color
  
Since I'm trying to eat healthy and loose some weight this year I though
this book would be a great one to cook from. I decided to make Tuna Cakes
with Carrot and Pepper Slaw to go with the Sweet Potato Cakes from the
Weight Watcher book.
  
  In addition to an introduction this book also has information on the
Antioxidant-Rich Diet. I'm not especially fond of the way this book is
laid out. Recipes often start on the top of one page then there is a
complete recipe underneath and the first recipe carries onto the next
page. Sometimes you even have to turn the page to find the rest of a
recipe. Another thing that some people might find bothersome is the print is
rather small.
  
  I do find it helpful since I'm doing weight watcher points, that
nutrition information is included for every recipe. This makes it easy to
figure out the points. There are lots of color photos scattered through
the book which is another nice feature. There are several more recipes
I'd like to try:  Shrimp and Black Bean Chili, Manhattan Clam Chowder -
which is made with fresh little neck clams, Pork Chili with corn and
Red Peppers, and Ziti and Peppers with Spicy Tomato Sauce and Mozzarella
to name a few.
  
    Tuna Cakes with Carrot Pepper Slaw
  
  Tuna cakes
  one 6 1/2 ounce can reduced sodium water packed tuna, drained and
flaked
  1 cup frozen corn kernels, thawed
  1/2 cup shredded carrot
  2 tablespoons minced red onion
  2 egg whites
  2 teaspoons grainy Dijon mustard
  1/2 cup plain dried bread crumbs
  1/2 teaspoon freshly ground black pepper
  1 1/2 teaspoons olive oil
  
  Slaw
  1/4 cup plain low fat yogurt
  3 tablespoons reduced calorie mayonnaise
  1 tablespoon lemon juice
  1/4 teaspoon freshly ground black pepper
  4 cups shredded cabbage
  1 cup shredded carrots
  1 medium green bell pepper thinly sliced
  
  1 Preheat oven to 375 F. Spray a baking sheet with nonstick cooking
spray.
  
  2. To make the tuna cakes: In a medium bowl, mix tuna corn, carrots,
egg whites, mustard, 1/4 cup of the bread crumbs, and the black pepper.
Form into four fairly flat patties.Dredge in the remaining 1/4 cup
bread crumbs, pressing the crumbs into the surface, and place on the
prepared baking sheet and drizzle with the oil.
  
  3. Bake the patties about 15 minutes or until golden brown..
  
  4. Meanwhile make the slaw: In a medium bowl, whisk together the
yogurt, mayonnaise, lemon juice and black pepper. Add the cabbage, carrots,
and bell pepper, and toss to blend well. Serve the slaw with the tuna
cakes.
  
  Makes 4 servings
  Nutritional information per serving:
  calories 238; total fat 6.8 g; saturated fat 1.3 g; cholesterol 19
mg; sodium 408 mg; dietary fiber 4.9 g; beta carotene 7.1 mg; vitamin C
58 mg; calcium 115 mg; iron 2.2 mg
  
  The book says if you can't find the low sodium tuna you can use the
regular water packed tuna but the low sodium has a better tuna flavor. I
didn't find any so I used the regular.