Cheese

Because quiche is a custard, by definition it requires that a protein (egg) and fat (cream) mixture set up during baking but remain soft and silky when served at room temperature. Here, the cream has been eliminated completely, making a portion that is just over 200 calories. The flavor comes from caramelized onions, a little bit of bacon, and a small dose of an assertive cheese, such as Gruyère.

Mozzarella sticks may have single-handedly brought down the American health-care system. It’s fried cheese. Luckily, there are high-quality, reduced-fat mozzarella products available now, and in this recipe there is no deep frying. Fra diavolo means “brother devil” in Italian; in cooking terms, the phrase refers to fiery food. This favorite snack may be more angelic now, but the sauce is still devilish—in a very good way.

Paper-thin slices of lean, rare roast beef are healthy on their own, so keeping the toppings light but flavor-packed is the key to the success of this dish. Low-fat mayo amended with lemon juice and zest, crisp celery, and just a little bit of real Parmigiano-Reggiano—grated instead of shaved, for more coverage—does the trick.

“Loaded” doesn’t have to mean loaded with calories. The combination of black beans, salsa, and nonfat Greek yogurt makes this version of nachos a multicultural feast without the fat. Be sure to buy ground turkey made just from turkey breast—not regular ground turkey, which is made from white and dark meat and skin. The fat and caloric content of the two is significantly different.

Using low-carb tortillas was just one of the things I did to improve the health of this cheesy snack. La Tortilla Factory makes a great low-carb tortilla—you really can’t tell the difference between it and a traditional tortilla. One other thing you can do to reduce calories is to make sure you remove the skin and any obvious fat from the chicken before shredding it.

Oysters Rockefeller was created in New Orleans at the turn of the last century. It was named for John D. Rockefeller, the richest man in America at the time, because he and the dish had something in common. If you don’t overcook them, oysters are juicy and creamy and taste luxuriously rich. Without changing too much from the classic recipe (aside from reducing the loads of butter), the fat content went from 22 grams to just under 6 grams—with most of that coming from the oysters themselves. This dish is a fabulous throwback that won’t set you back. Oysters Rockefeller are baked in piles of coarse salt not just to anchor the liquid in the oyster shell but also because salt is an excellent conductor of heat.

Cheese fondue is a puddle of warm melted cheese flavored with wine, and I adore it. When it’s done right, the cheese coats a piece of fruit or bread with a perfectly satin layer of fatty unctuousness that transforms both parties into something miraculous. Getting that singular texture without all of the fat is a matter of making a thickened wine-shallot reduction and using high-quality low-fat cheddar. I threw in a little bit of bacon because everything’s better with it. If you leave it out, though, this reformed fondue contains one tenth the fat of the original.

Although artichokes are delicious, don’t try to take down a fresh one. Even chefs have a hard time with them. Instead, use the best quality canned or jarred artichokes you can find. Just stay away from oil-packed artichokes, unless you want to turn this classic dip back into a high-fat dish. Using water-packed artichokes gives us wiggle room to use astonishingly tasty Parmigiano-Reggiano cheese.

At most chain restaurants, just one serving of this very popular appetizer (I love them!) can register between 500 and 1,000 calories, half of which come from fat. The fat content in this version has been reduced from 36 grams per serving to a paltry 5.3 grams per serving. The combination of a reduced-fat cheddar cheese and baking instead of deep-frying is the secret. Jalapeños bake so nicely, I wonder why poppers were ever deep-fried in the first place!

This recipe takes a little planning, as it needs to chill before cutting. It comes together in a snap, however, and is truly yummy—just like the Creamsicles you had as a kid!

Sweet, tart, crunchy, and creamy, this dessert is just about perfect, and low-carb to boot! This is perfect for Sunday brunch, or as a light and refreshing ending to a heavy winter meal. Try it with blood oranges when they’re in season, or your favorite combination of citrus fruits.

This dish is so simple, yet it could be served at any elegant dinner party. It is equally good warm or cold and makes a great addition to a Sunday brunch.

Allspice is the secret ingredient here. In Italian cooking, it is VITAL to have a secret ingredient in your meat sauce.

Here again you can add in up to 1 pound Italian bulk sweet sausage, cooked and crumbled, and this becomes a hungry-man (or -woman) supersize meal!

Leaving a little skin on the eggplants will add color and texture to the dish. The small, firm eggplants are not too bitter and when they are firm, they will not soak up as much oil, so they do not need to be salted and pressed. However, if you leave all the skin on, especially when you use baby eggplant, the skin overpowers the flavor of the flesh and the texture is too tough, overall.

No bread crumbs, plus it’s not deep-fried! You could eat a mountain of this eggplant parm and not have to loosen your belt.

No bread crumbs and it’s not fried. Eat two portions. Life is good.