---

January is here already, the beginning of a new year. There are lots of things I want to accomplish this year and when you've just moved into a smaller home, there is a list a half mile long of things to get done. When we've moved to a new home in the past, I tried to put my kitchen in order as I had in the last place. Now I have half the cupboard and counter space and I'm sure it's going to take a month to figure out where I can put everything.

Quick solution -- get rid of half the stuff! And, by golly it's working.

The one thing I did do when we were packing to move was to put all of my cookbooks and recipe files in tote boxes and mark them "my work room." And, here I am, right on time with this column. I kept the low-fat cookbook where I knew I could find it when it was time -- like now. I'm not saying everyone gained weight over the holidays, but I'm betting quite a few did. So, today, I'll try to help you with using recipes that are low in fat.

+++++

Let's start with a stew that has a few carbs but not much fat.

PASTA MEATBALL STEW

1 lb. ground turkey breast or extra lean ground beef

2 egg whites

1/4 c. dry bread crumbs

1/4 c. skim milk (You can make skim milk using powdered milk.)

1/2 t. ground mustard

1/2 t. pepper

1 c. diced onion

2 garlic cloves, minced

2 T. flour

1-1/2 c. low-sodium chicken or beef broth

2 T. no-salt added tomato paste (If you're not concerned about sodium intake, use regular tomato paste.)

one 14-1/2 oz. can low sodium diced tomatoes, with juice

bay leaf

3/4 t. dried thyme leaves

1-1/2 c. sliced carrots (about 1/4-inch thick)

1-1/2 c. diced zucchini

1 c. green pepper, diced

1 c. sweet red pepper, diced

1 T. minced fresh parsley (can use 1 t. dried flakes but it's not as flavorful)**

2 c. cooked small pasta, such as rotini, shells, elbow macaroni, etc. (about 1 cup, uncooked)

Combine first six ingredients; mix well. Shape into 1-inch balls.

In a Dutch oven sprayed with cooking spray or a tablespoon of margarine or butter, melted, brown meatballs over medium heat. Drain and set aside, leaving about a tablespoon or two in the pan. Saute onion and garlic until onion is tender. Stir in flour; gradually stir in broth; stirring constantly. (I heat the broth in the micro before stirring it into the flour mixture.)

Bring to a boil. cook and stir 1-2 minutes or until thickened.

Add next four ingredients; mix well. Add carrots; bring to a boil. Lower heat, cover and simmer 15 minutes. Add meatballs, zucchini and peppers. Bring to a boil; lower heat and simmer 15 minutes. Add parsley and pasta; heat through. Remove bay leaf. Makes eight servings.

Nutritional info for one cup: 1 g saturated fat, 30 mg cholesterol, 25 g carbs, 193 calories and 19 grams protein.

*You can make skim milk using powdered milk.

*No parsley? Buy a bunch at the store and put what you don't use in a plastic bag to keep for a week or so, or divide it in little bunches and freeze it to use in soups or stews at another time.

+++++

If you like stuffed green peppers with hamburgers and rice, you will surely like this soup recipe.

STUFFED PEPPER SOUP

2 lbs. lean ground beef

1/2 medium onion, diced

6 c. water

8 low-sodium beef bouillon cubes or 8 t. granular

1/2 t. pepper

1/2 t. paprika

2-28 oz. cans diced tomatoes, undrained

2 c. cooked rice (about 2/3 c. raw)

3 green, red or sweet red peppers, diced

In a Dutch oven, cook beef and onion until meat is browned and onion is tender; drain. Add next five ingredients; bring to a boil. Lower heat; cover and simmer for 10 minutes. Add peppers, bring to a boil. Lower and simmer 15 minutes, covered. Add rice and heat through.

Makes four quarts (keeps for a week in the fridge).

Nutritional info for one cup: 2 grams saturated fat, 18 mg cholesterol, 14 grams carbs, 147 calories and 12 grams protein.

+++++

When I bake chicken for just the two of us, I make enough for leftovers to use in recipes calling for diced chicken, such as this salad. This recipe is for one serving but it's easy to double it.

APPLE CHICKEN SALAD

1 medium apple, cored and diced

1 c. diced cooked, chicken breast (can use dark meat if you wish)

2 T. fat-free or "lite" mayonnaise

2 T. diced green pepper

1 t. diced pimiento or sweet red pepper

pinch of crushed rosemary

pinch of lemon pepper

lettuce leaves

In a small bowl, combine first seven ingredients. Chill until ready to serve. Put a lettuce leaf on a serving plate and top with salad. Makes one serving.

Nutritional info for one serving: 1 gram saturated fat, 85 mg cholesterol, 27 grams carbohydrates, 238 calories, 228 mg sodium, 23 grams protein

+++++

Surely we could have a cookie or two for dessert. This recipe is from the Depression era in the '30s.

POOR MAN'S COOKIES

2 c. rolled oats

1 c. packed brown sugar

1/2 c. sugar

1 c. flour

1/4 t. salt

1 t. baking soda

1/4 c. hot water

1/2 c. margarine, melted and cooled

1 t. vanilla

In a mixing bowl, combine first four ingredients.

In another bowl, combine baking soda and water; stir into oat mixture, along with margarine and vanilla.

Roll into walnut-size balls. Put on cookie sheets coated with non-stick cooking spray (or use parchment paper). Bake at 350 degrees for 10 minutes or until golden brown. Remove from oven; cool two minutes before removing to a wire rack to cool. Makes 3-1/2 dozen.

Nutritional info for two cookies: 1 gram saturated fat, 0 cholesterol, 21 grams carbs, 125 mg sodium, 135 calories, 2 grams protein

+++++

Thought for today: If the TV set and the refrigerator weren't so far apart, some of us wouldn't get any exercise at all. (Now days some people have a little TV set hanging under their cupboard. No exercise that way.)

---