Summer treats unjunked

Everyday Kitchen -

I'm back from summer holidays with the poundage to prove I had a good time.

In retrospect I can think of a thousand better choices I shoulda, woulda, coulda made, but didn't. My visitors could afford the extra vacation calories and it seemed so easy to justify the August Junkfest to make their stay more fun.

Now I have the usual regrets, and the motivation to prevent this diet debacle next time with some reduced-fat options.

Mashed Potato Poutine

My teenage boy gorged on poutine, made with homemade gravy, full-fat cheese and French fries from the nearest takeout. Yummy, but oh so bad for you.

In 25 years he may not get away with it as easily but 10 platefuls in three weeks didn't seem to do him any harm at all. I must confess it was delicious and while I might not have eaten quite the same quantity, I didn't exactly refrain, either.

This version I can indulge in with a little less guilt. Serve modest portions to six people and it's almost virtuous. Buttermilk is far superior to yogurt in this recipe but I realize you might not have anything else to use the buttermilk in before it goes bad.

You can get buttermilk powder at one of those bulk-food places and it does the trick. This is also a great way to use up leftover mashed potatoes, but be sure to heat them through thoroughly before adding the buttermilk.

1/4 cup buttermilk or low-fat yogurt

2 cups mashed potatoes

1/2 to 3/4 cup low-fat grated mozzarella

2 cups chicken or beef broth - low-fat and low-sodium if possible (divided)

3 tbsp. flour

Warm up the buttermilk until it is nearly boiling and stir into potatoes until absorbed and mixture is uniform.

You can either dress the potatoes on serving plates or do it in a casserole dish, but either way, flatten the potatoes to form a little well and sprinkle the cheese on top. Remove 1/2 cup of the cold broth and whisk together with flour.

Bring remaining broth to a boil and whisk in flour-broth mixture. Simmer, stirring, about five minutes. If gravy is too thick for your taste thin it with a little water.

Pour over potatoes and serve as soon as the cheese melts.

Barbecue Chicken and Bean Wraps

My boy brought me some treats from down south, including delicious tortillas and traditional fillings for them - pretty decadent stuff.

This version offers the flavour without the fat and calories. I never ate less than two of these while on holiday, but one will have to do from now on - judge for yourself what you can afford. This is what you do when you have leftover chicken or pork roast and want a quick and delicious dish that doesn't yell "leftovers." If you don't know what to do with an avocado, it's easy and worth it, if a little pricy.

With a sharp knife, cut lengthwise around the big pit in the middle and twist it apart. Pop out the stone then, with a dessert spoon, scoop out the soft green centre, hugging the skin as closely as you can.

Place, cut side down, on a board and slice thinly.

1/2 cup cooked pinto or other beans, rinsed and drained

1-1/2 cups finely chopped cooked chicken (or pork)

1/4 cup smoky barbecue sauce

8 small flour tortillas

1 avocado, thinly sliced

1/2 cup thinly sliced red onion

Mash beans but leave some chunks. Stir together with chicken and barbecue sauce. Wrap tortillas in plastic and microwave on high about 20 seconds, or until warm but not steaming hot.

Divide bean mixture among tortillas and place in a stripe right down the middle of each.

Top with avocado and onion and roll up to enclose the fillings. I serve them with fresh salsa and fat-free sour cream, but they're pretty good as is. Add diced tomatoes and shredded lettuce if you like, as well.

Guiltless Chili Dogs

This chili is great over rice or a baked potato, or served with garlic toast or a salad.

My all-time favourite way to eat it? On hot dogs. It is bursting with flavour so go ahead and use turkey franks or some other low-fat wiener. Instead of honking big hot dog buns, try these open-faced on toasted whole wheat bread. No one will complain on either count, believe me.

By the way, chili burgers are delicious, too, and you can make the patties with a similar mixture of beef and chicken or turkey.

Thick and Spicy Chili

1 large onion, chopped

1 tbsp. vegetable oil

1/2 lb. each lean ground beef and ground chicken

1 lb. lean sausage meat (I like hot Italian.)

1 each red and green bell peppers

3 or 4 jalapeno chilies

6 cloves garlic, chopped

1 or 2 canned chipotle peppers in adobo, chopped

6 to 8 anchovy fillets, chopped well (optional but fabulous)

1 tbsp. each hot chili powder and smoked paprika

1 tsp. each dried oregano, ground cumin, ancho chili powder, salt, and coarsely ground black pepper

1 28 oz. can tomatoes

1 cup canned vegetable juice

1 19 oz. can pinto, romano or black beans

4 bay leaves

chopped fresh cilantro

Hot Dogs:

8 slices whole wheat bread or hot dog buns

8 light wieners or low-fat sausages

1/2 cup grated low-fat cheddar cheese

1/2 cup finely chopped onion

Hot peppers, ketchup, mustard, relish, sauerkraut, and any other dog fixings of your choice

For the chili, fry onion in oil until golden brown.

Add beef, chicken and sausage and fry until brown.

Discard any fat.

Add sweet peppers, chilies, garlic, chipotles, anchovies, hot chili powder, paprika, oregano, cumin, ancho chili powder, salt, and pepper and fry until peppers are soft.

Add tomatoes, vegetable juice, beans and bay leaves and simmer uncovered over low heat for about 1-1/2 hours, or until thick and most of the liquid is gone.

Stir frequently to prevent sticking. Add fresh cilantro and adjust the seasoning just before serving.

If you leave out the anchovies you will probably need extra salt.

Toast the bread and bend each slice around a wiener or serve open-faced on a plate.

Top generously with chili then sprinkle on cheese and onion. Garnish as you like and serve-a fork and knife are probably called for unless you revel in a glorious mess on your fingers, which I do.

Cynthia Stone is a writer, editor and teacher in St. John's. Questions may be sent to her c/o The Telegram, P.O. Box 5970, St. John's, NL, A1C 5X7.