Celebrate the peak of the harvest the way Germans do - wit your own Oktoberfest menu. A low-calorie, low-fat feast means you can have a glass of beer without blowing your diet. Trim fat from the traditional meal - literally - by cutting it away from meat and by using cooking sprays on the pans instead of oils or butter. This menu serves four. Recipes are from the 1990 edition of "Cooking Light," edited by Cathy A. Wesler and published by Oxmoor House Inc.
1 pound veal cutlets, 1/4 -inch thick
2 tablespoons all-purpose flour
1 teaspoon minced fresh parsley
1/2 teaspoon pepper
1/2 teaspoon paprika
1/8 teaspoon ground cloves
Vegetable cooking spray
1 teaspoon vegetable oil, divided
1 1/2 teaspoons minced fresh parsley
Lemon slices, optional
Trim fat from cutlets. Place between two sheets of heavy-duty plastic wrap. Flatten to one-eighth-inch thickness, using a meat mallet or rolling pin. Combine flour and next four ingredients, stir well. Dredge cutlets in flour mixture. Coat a large nonstick skillet with cooking spray, add one-half teaspoon oil. Place over medium high heat until hot. Add half cutlets, cook two to four minutes on each side or until lightly browned. Remove from skillet and keep warm. Wipe drippings from skillet with a paper towel.
Repeat procedure with remaining one-half teaspoon oil and cutlets. Transfer to individual serving plates and sprinkle with parsley. Garnish with lemon slices if desired.
Serves four. Each serving has 154 calories, 23 grams protein, 5 grams fat, 3 grams carbohydrate, 94 milligrams cholesterol and 98 milligrams sodium.
2 cups cooked medium egg noodles, cooked without fat or salt
1/4 cup evaporated skimmed milk
1/4 cup Chablis or other dry white wine
2 tablespoons minced fresh parsley
1 tablespoon reduced calorie margarine, melted
1 1/4 teaspoons caraway seeds
1/4 teaspoon salt
Combine cooked egg noodles, milk and wine in a medium saucepan. Toss well. Add parsley, margarine, caraway seeds and salt, toss well to combine. Place over medium low heat and cook just until thoroughly heated.
Serves four. Each serving has 138 calories, 5 grams protein, 3 grams fat, 22 grams carbohydrate, 27 milligrams cholesterol and 200 milligrams sodium.
3/4 pound kale
1/2 of a 14 1/2 -ounce can no-salt added whole tomatoes, undrained and coarsely chopped
Olive oil-flavored vegetable cooking spray
1/4 cup diced purple onion
2 cloves garlic, crushed
1/4 teaspoon salt
1/4 teaspoon dried whole basil
1/8 teaspoon whole oregano
1 teaspoon balsamic vinegar
1/4 teaspoon freshly ground pepper
Remove tough stems from kale and wash thoroughly. Drain, do not pat dry. Place kale in a large dutch oven; do not add water. Cover and cook over medium heat six to eight minutes or until tender. Drain well and squeeze between paper towels until barely moist. Coarsely chop kale and set aside.
Drain chopped tomato, reserving two tablespoons liquid. Set tomato and liquid aside.
Coat a large non-stick skillet with cooking spray. Place over medium-high heat until hot. Add onion and saute three to four minutes or until tender. Add garlic and reserved tomato, stirring well to combine. Cook five minutes. Add kale, reserved tomato liquid, salt, basil and oregano, stirring well to combine, cook five minutes. Remove mixture from heat, stir in vinegar and pepper. Serve immediately.
Serves four. Each serving has 46 calories, 2 grams protein, 0 fat, 10 grams carbohydrate, 0 cholesterol and 100 milligrams sodium.