Make Low-Fat Taste Fabulous

You may think that a wildly popular New York City chef would think nothing of finishing off his delectable recipes with a hefty helping of fat. Not Rocco DiSpirito, celebrity chef and cookbook author.

"I find that cooking with a minimum of fat is a healthy challenge I've mastered," says DiSpirito. "It's all about flavor: preserving it and enhancing it. I create food that's bursting with taste, not fat and calories."

Whether it's adding a flavor-packed puree or using low-fat dairy to replace higher-fat ingredients, DiSpirito makes simple ingredients taste sublime. Take a look at his recipes, try them, and you'll agree.

Garlic-Marinated Seafood Brochettes

1½ c low-fat plain yogurt ½ c chopped cilantro ¼ c Garlic Puree (see below) 1 tsp salt Pinch ground red pepper (optional)

1 lb salmon steak, cut into 12 cubes 12 lg scallops 12 jumbo shrimp, peeled and deveined

1. In a medium bowl, whisk the yogurt, cilantro, puree, salt, and pepper. Reserve ½ cup of the marinade.

2. Thread the salmon, scallops, and shrimp onto 4 metal or wooden skewers, using 3 pieces of each per skewer in a repeating pattern. Skewer the shrimp twice, so it passes through the body close to both of the ends. Pour the marinade over the seafood, turning to coat evenly.

3. Broil or grill the brochettes for about 10 minutes. At the halfway mark, turn, and baste with the reserved marinade.

Garlic Puree
1. Simmer the peeled cloves of 1 bulb of garlic in water for 10 minutes.

2. Remove the cloves, and puree them in a food processor with 2 tablespoons of the cooking water and a pinch of salt.

3. Store in a sealed container in the refrigerator.

Makes 4 Servings

Per Serving: 340 cal, 40 g pro, 11 g carb, 14 g fat, 4 g sat. fat, 120 mg chol, 0 g fiber, 820 mg sodium

Perfect Chicken Pizzaiola

1 Tbsp olive oil 4 boneless, skinless chicken breasts ¼ tsp salt ¼ tsp black pepper 3 potatoes, peeled, and cut into 8 pieces 1 onion, chopped 3 Tbsp tomato paste

2 green bell peppers, cored, seeded, and sliced lengthwise into ½" pieces 2 tsp dried oregano 1/8 tsp red-pepper flakes 1 can (14.5 oz) Italian-style diced tomatoes 1 can (14.5 oz) low-sodium chicken broth

1. Preheat the oven to 350 degrees F.

2. Heat the oil in a large ovenproof skillet over medium heat

3. Season the chicken on both sides with the salt and pepper. Sauté the breasts until browned on both sides.

4. Transfer the chicken to a large plate, and cover. Add the potatoes, onion, peppers, oregano, and pepper flakes to the skillet. Sauté for 10 to 15 minutes, until just tender. Add the tomatoes, tomato paste, and broth. Bring it to a boil, and remove from the heat. Add the chicken breasts to the skillet, cover tightly, and place in the oven. Bake for 45 minutes, and serve.

Makes 4 Servings

Per Serving: 360 cal, 47 g pro, 27 g carb, 7 g fat, 2 g sat. fat, 100 mg chol, 7 g fiber, 820 mg sodium

Fantastic Fettuccine Carbonara

2 oz turkey bacon, finely chopped 1 tsp olive oil 1 pkg (16 oz) fettuccine 1¼ c 2 percent milk 1 c grated Parmesan cheese

½ c Leek Puree (see below) ½ tsp salt 1 c cooked peas ¼ c chopped parsley (optional)

1. In a large nonstick skillet, cook the bacon in the oil until crisp.

2. Bring a large pot of salted water to a boil, add the fettuccine, and cook until tender, but firm.

3. In a blender, combine the milk, cheese, puree, and salt. Mix well.

4. Drain the pasta, and add it to the skillet with the bacon. Pour the sauce onto the pasta, and toss well. Add the peas, and toss one more time. Sprinkle with the parsley (if using), and serve immediately.

Leek Puree
1. Simmer the sliced white portions from 1 lb of leeks in water for 5 minutes.

2. Puree (without added water) with a pinch of salt.

Makes 4 Servings

Per Serving: 580 cal, 27 g pro, 98 g carb, 9 g fat, 4 g sat. fat, 30 mg chol, 7 g fiber, 650 mg sodium

Sumptuous Strawberries in Spiced Phyllo

3 c strawberries (if berries are large, slice into quarters) ¼ c honey 2 tsp lemon juice ¾ tsp ground cinnamon

4 Tbsp confectioners' sugar 4 sheets phyllo dough ¼ c fat-free milk ¼ c finely chopped almonds

1. In a bowl, combine the strawberries, honey, lemon juice, and half of the cinnamon. Fold gently with a spatula. Combine the remaining cinnamon in a small bowl with the sugar.

2. Preheat the oven to 350 degrees F. Spray 2¾"-wide nonstick muffin tins or 6 individual nonstick molds with cooking spray. On a clean flat surface, lay out 1 sheet of the phyllo. Using a pastry brush, brush the sheet with the milk, and sprinkle it with half of the cinnamon-sugar mixture. Lay the second sheet over the first, and sprinkle it with the almonds. Lay the third sheet on top, brush it with the remaining milk, and sprinkle it with the remaining cinnamon-sugar mixture. Lay the fourth sheet on top. Cut lengthwise in half, then crosswise to make 6 individual sections.

3. Using a 6"-round plate or upside-down custard cup, cut 6 disks from the phyllo stack, and mold each disk to fit a cup of the muffin pan or molds. Bake for 10 minutes, or until the shells are crisp and golden brown on the sides and bottoms. Remove from the oven, and allow them to cool completely in the pan.

4. Remove the phyllo cups, and fill each one with ½ cup of the berries. Serve at room temperature.

Makes 6 Servings

Per Serving: 160 cal, 3 g pro, 30 g carb, 5 g fat, 0 g sat. fat, 0 mg chol, 2 g fiber, 65 mg sodium