Curried Shrimp


I love this recipe for a couple of reasons. First, it has curry powder in it. Second, except for the peeling and deveining of the shrimp (which you can have your fish store do for you), this goes together very quickly. Third, it's very low in fat but has lots of flavor.

  • 2 teaspoons extra-virgin olive oil
  • 1 medium onion, chopped
  • 2 tablespoons hot curry powder
  • 2 large garlic cloves, chopped
  • 1-1/2 pounds fresh shrimp, peeled and deveined
  • 1/2 teaspoon salt
  • 1/4 cup fresh-squeezed lime juice
  • 1/2 cup nonfat sour cream
  • 1 cup nonfat plain yogurt, at room temperature
  • 1/3 cup chopped fresh cilantro


Heat the oil in a large nonstick skillet over high heat. Add the onion and sauté quickly until just softened. Add the curry powder, stir into the onion and cook for 1 minute. Add the garlic, shrimp and salt. sauté, stirring frequently, for 3 to 4 minutes.

Reduce the heat to medium-low and add the lime juice, sour cream and yogurt. Slowly heat the mixture until hot; do not boil, or it will curdle. Sprinkle with the cilantro and remove from the heat. Serve hot.

Nutritional Information Per Serving: 200 calories, 3.9 g fat, 27 g, protein 9.7 g, carbohydrate, 177 mg cholesterol, 404 mg sodium.

Lean Suggestion: Aromatic basmati rice is a great accompaniment to soak up all the tasty sauce.


Southern-Style Oven-Fried Chicken

Serves 6

Since I Now Live In North Carolina, I've seen how some of the best fried chicken is prepared. It's seasoned and then skillet-fried in at least half an inch of fat. I use the seasonings that make Southern-style fried chicken taste so good. I choose white-meat chicken breasts (less than half the fat of dark-meat chicken). I remove the skin (that's where the majority of the fat resides) and use bread crumbs to protect the meat from drying out. I bake it in a very hot oven to duplicate the heat of a frying pan.

  • 3-1/2 cups fresh white bread crumbs
  • 2 teaspoons crumbled dried thyme
  • 1 teaspoon fresh ground black pepper
  • 1 teaspoon crumbled dried basil
  • 1 teaspoon crumbled dried oregano
  • 1 teaspoon curry powder
  • 1 teaspoon ground cumin
  • 1 teaspoon garlic powder
  • 1/2 teaspoon salt
  • 1/2 teaspoon hot red pepper flakes
  • 2 large egg whites
  • 1/4 cup buttermilk
  • 2 teaspoons Dijon-style mustard
  • 3 whole skinless, boneless chicken breasts, split


Preheat the oven to 450 degrees F.

In a medium mixing bowl, stir together the bread crumbs, thyme, black pepper, basil, oregano, curry powder, cumin, garlic powder, salt and red pepper flakes. Set aside.

In a small bowl, whisk together the egg whites, buttermilk and mustard. Set aside.

Dip each chicken breast in the buttermilk mixture and then drop into the bread-crumb mixture, coating well. Firmly press the crumbs into each breast. Place each breast, without letting the sides touch, on a non-stick jelly-roll pan. Bake for 16 minutes, turning once after 8 minutes, or until golden and cooked through. Serve immediately.

Nutritional Information Per Serving: 275 calories, 3.7 g fat, 33 g protein, 25 c carbohydrate, 69 mg cholesterol, 562 mg sodium.

Lean Suggestion: For extra-crunchy Southern-style oven-fried chicken, add 1 cup all-purpose flour to the spice mixture, omit the bread crumbs and place the mixture in a small brown paper bag. In a separate bowl, place 3-1/2 cups corn flakes that have been lightly crushed (place them in a resealable bag and roll them with a rolling pin). Add the breasts to the seasoning mix and shake. Dip each breast in the egg-mustard mixture. Coat the breast with the crushed corn flakes. Bake as directed above.


Too-Tasty-To-Be-No-Fat Chocolate Cake

Servings 12

This recipe was the very first one I created that satisfied my chocolate tooth. It remains high on my "favorite" list. Not only does it taste like a devil's food cake but if prepared properly, it is about as foolproof as a cake gets, too. If you use a high-sided pan, you'll be a successful baker the first time you try this. This cake is definitely a winner.

  • 1 cup all-purpose flour (not self-rising)
  • 1/3 cup plus 1 tablespoon Dutch-process unsweetened cocoa powder, plus more for dusting pan
  • 1 teaspoon baking powder
  • 1 teaspoon baking soda
  • 6 large egg whites, at room temperature
  • 1-1/3 cups firmly packed dark brown sugar
  • 1 cup nonfat plain yogurt
  • 1 teaspoon vanilla extract
  • 1 tablespoon Dutch-process unsweetened cocoa powder
  • 1 tablespoon powdered sugar


Set the oven rack in the middle and preheat the oven to 350 degrees F. Lightly spray the bottom and sides of a 9-inch high-sided springform pan with vegetable oil. Dust the bottom and sides of the pan with cocoa powder; tap out the excess. Set aside.

In a medium mixing bowl, whisk or stir the flour, cocoa, baking powder and baking soda together, about 30 seconds. Set aside.

In a large bowl, with an electric mixer, beat the egg whites, brown sugar, yogurt and vanilla until blended, 1 to 2 minutes. Turn off the mixer. Add the dry ingredients to the bowl. Set the mixer on low and blend until the dry ingredients are just moistened. This will take about 10 seconds and no more than 15 seconds. Do not overmix. This is not a smooth batter like that of normal cakes.

Pour the batter into the prepared pan and bake for 35 minutes, or until a toothpick inserted into the center comes out clean.

Cool in the pan on a wire rack for 15 minutes. With a knife, loosen the cake from the sides of the pan and release the pan bottom from the outer ring. Remove the outer ring. Cool the cake completely.

Topping: Combine the cocoa powder and powdered sugar in a small bowl. Put the cocoa mixture in a fine sieve and dust the top of the cake before serving.

Nutritional Information Per Serving: 128 calories, 0.7 g fat, 4.8 g protein, 27.6 g carbohydrate, trace cholesterol, 148 mg sodium.


Recipes from:
Lean and Lovin' It
by Don Mauer
Chapters Publishing Ltd.
May 1996
ISBN: 1-881527-97-2
(Reprinted with permission)


Lean and Lovin' It

Great-Tasting Food from a Weight-Loss Master
"Christmas Eve 1989, I tipped the scales at 308 pounds. August 1990, I weighed 205 pounds. Today, I weigh 195 pounds. Was I sick? Yes. Sick and tired of being fat. Am I healthy today? I've never been healthier."

—Don Mauer

How did Don Mauer, who had been heavy all of his life, finally managed to lose weight and keep it off? Mauer-whose nicknamed was "Big Guy" -had dieted for over thirty years. He tried every diet that came along. They all worked, but he would inevitably gain back what he lost, plus ten pounds more. Then Mauer discovered two words: low fat. An avid cook, he decided to revamp his own recipes, blasting away the fat and permanently losing 100 pounds in the bargain.

The happy result of his success is Lean and Lovin' It: Exceptionally Delicious Recipes for Low-Fat Living and Permanent Weight Loss (Chapters Publishing; May 1996; $16.95/softcover), which has 200 low-fat recipes, ranging from "Good Morning'! Griddlecakes to Southern-Style Oven- Fried Chicken. "These recipes are more than just tasted and tested," says Mauer. "They are what I serve for breakfast, lunch, and dinner, week in and week Out—my personal favorites."

Mauer goes to extraordinary lengths to replace fat with flavor in breakfasts like Buttermilk French Toast with Blueberry Honey (6.2 g fat) and Lean Breakfast Sausage (1.8 g fat) . He transforms lean cuts of meat into rich-tasting dishes like Spicy Chinese Beef sauté (7.5 g fat) and Pork Tenderloin in Bourbon—Brown Sugar Marinade (5 g fat). He offers a lighter version of an Italian classic, Spaghetti alla Matriciana (5.3 g fat) and jazzes up a New Orleans favorite, Exceptional Red Rice (3 g fat).

For the outdoor grilling season, Mauer's Grilled Marinated Chicken Breasts (2.7 g fat), marinated in lime juice with pungent herbs and fresh ginger, will delight and his Tomato-Molasses Barbecue Sauce (0.7 g fat) on just about anything will garner blue-ribbon reviews.

And since Mauer refused to give up his passion for chocolate and rich-tasting desserts he spent hundreds of hours creating sumptuous treats like Too-Tasty- to-Be-No-fat Chocolate Cake (0.7 g tat) and Better-Than-"Hersheys Best" Brownies (1.5 g fat).

Along the way Mauer shares his techniques for banishing fat so that readers can not only enjoy the results but can learn to revamp their own classics. Each recipe contains nutritional information so that the dieter who counts calories or fat grams or who wants to restrict sodium can easily do so. Throughout, Mauer offers his LeanTips, LeanSuggestions and LeanIdeas. These include a variety of hints on how to cut more fat add more flavor or vary the recipe.

Don Mauer a resident of Raleigh North Carolina hosts a television program "Lean and Lovin' It " which airs in the Chicago area. His newspaper column by the same name appears in Chicago's Daily Herald, Durham's Herald Sun, and the Raleigh Extra. He and his recipes have been featured in the Chicago Sun Times; on ABC's "Good Morning America"; CNN's "On the Menu"; and on "The Shirley Show"-Canada's most popular talk show.

This spring the "Lean Guy" will be available for print and radio interviews nationwide by telephone and in selected cities for personal appearances this May. Lean and Lovin' It is a selection of Rodale's Prevention Book Club. Color slides of the book jacket are available upon request.

This page originally published as a FoodDay article in 1997.

Copyright © 2007, Forkmedia LLC. All rights reserved.

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