FORBIDDEN FOODS - NOT!

Since my husband was put on a low cholesterol diet, I think of certain foods as on the "forbidden" list, particularly shellfish and red meat. In reality, I do serve them on occasion. The key word here is "moderation." It is important to limit these foods to 3 servings per week or less. Since we are only 2 people, I usually have leftovers. I serve them for lunch but am careful to count lunch as another serving. I buy only the leanest cuts of meat with little or no marbling and trim them of all visible fat.

One would wonder why we tend to gravitate toward foods that are not good for us. My theory is that it is because our ancestors were hunter-gatherers. In the few hunter-gatherer societies that exist today, most of the diet is composed of the vegetables, fruits and gains that are gathered. Red meat is a real treat; therefore, when it is available, they eat a lot of it. Since they have to chase down, kill and butcher the meat they eat, they expend a lot of calories anyway. We have the same predisposition to eat fat-laden foods, but we can just go to the drive-through and ask for a double cheeseburger with large fries. We need to take a tip from our ancestors and think of certain foods as occasional treats.

Pork Chops with Onion Gravy

Pork has had the reputation of being high in fat; many cuts are. However, the pork industry has put forth a real effort to create a leaner product and they have. The downside is that the lack of fat in lean pork chops tends to make them dry and tough. That is why this recipe calls for pounding and simmering. The end result is quite tender but low in fat.

4 boneless pork chops
Cooking spray
1 cup low-sodium, low-fat chicken or turkey stock
1 bay leaf
1 onion, sliced
1/4 teaspoon black pepper
pinch of salt, optional
1 1/2 tablespoons cornstarch
1/4 cup water

Cut any visible fat from the chops and pound them with a meat mallet to tenderize. Spray a heavy skillet with cooking spray and brown the chops over medium heat. Add the chicken stock, bay leaf, onion, black pepper and salt, if using.

Cover, reduce the heat to medium-low and simmer 20-25 minutes or until the pork chops are tender. Remove the pork chops to a warm platter. Remove the bay leaf and discard. Dissolve the cornstarch in the 1/4 cup water until smooth. Whisk the cornstarch mixture into the liquid in the pan. Cook over medium heat, stirring constantly until the gravy is thickened.

Serve the gravy with the pork chops and brown rice or small boiled potatoes.

Grilled Sirloin Steak with Mushrooms

I once swore by round steak as a low fat, inexpensive cut, but I used meat tenderizer in the marinade. Unfortunately, meat tenderizer is very high in sodium. Since we now eat a low sodium diet, I have tried various marinades with lean cuts of beef, omitting the tenderizer. I have had really bad luck with some cuts that always seem to come out tough no matter how long I marinate them. In my experience, top sirloin is the best compromise. It is relatively low in fat yet it always seems to be tender, especially after marinating.

1/4 cup Merlot or other dry red wine
1/4 cup balsamic vinegar
1/2 teaspoon dried thyme
1 bay leaf, crumbled
1/4 cup finely chopped onion
2 tablespoons olive oil
3/4 pound boneless top sirloin steak
Butter-flavored cooking spray
1 pound button or baby portobello mushrooms
Salt-free lemon pepper

Mix the wine, balsamic vinegar, thyme, bay leaf, onion and olive oil in a shallow dish. Add the steak, cover and marinate in the refrigerator for 2 hours or more, turning occasionally.

Heat the grill or preheat the boiler.

While the broiler or grill is heating, prepare the mushrooms. I have found that mushrooms cook just as well without using butter; you just have to cook them more slowly. Spray a small skillet with the cooking spray, add the mushrooms and heat to medium high. Brown the mushrooms gently on both sides. Sprinkle them with lemon pepper and cover. Reduce the heat to low and let them cook, stirring occasionally until they are tender and done.

Remove the steak from the marinade. Grill or broil 7-10 minutes per side or to desired doneness, basting occasionally with the marinade. Let the steak stand 5 minutes before serving with the mushrooms.

Shrimp Etouffee

Shrimp has received a bad rap because of its cholesterol content. On the other had, it is very low in calories and fat and high in protein and omega 3 fatty acids which increase the "good cholesterol" in your blood stream. The recipe below combines the shrimp with lots of vegetables and is served over brown rice. Normally, I avoid making a roux because I like to limit fat and white flour; however, this recipe contains only a little and it is important to the Cajun flavor of this dish.

2 1/2 tablespoons canola oil
3 tablespoons flour
1 cup chopped onion
1/2 cup chopped bell pepper
1/2 cup chopped celery
1 1/2 cups low-sodium, low fat chicken stock
1 large tomato, chopped
2 teaspoons garlic powder
1 bay leaf
pinch of cayenne pepper (or to taste)
1 tablespoon salt-free Cajun seasoning
1 pound cooked shrimp, without tails
Cooked brown rice
Chopped fresh parsley, optional

Add the canola oil to a medium sauce pan. Heat until just below the smoking point and add the flour. Cook, stirring constantly to make the roux–you want to cook until the flour turns brown but is NOT burnt. Immediately add the onions to stop the cooking. Stir in the bell pepper and celery. Cook briefly, stirring constantly. Add the stock, tomato, garlic powder, bay leaf, cayenne pepper and Cajun seasoning. Simmer about 20 minutes, stirring occasionally to keep it from sticking. Stir in the shrimp and heat through.

Serve over the brown rice and garnish with a bit of parsley, if desired. (I like my Cajun dishes really spicy so I sprinkle my plate with more cayenne pepper!)