Fat-free and Low Fat Clay Baker Recipes

Directions
Soak the clay baker. Place the chopped garlic, sprig of thyme and salt and pepper inside the chicken. Place chicken in the clay baker and surround with onions, peppers and more sprigs of thyme and salt and pepper. Mix the tomato puree with the wine/stock and pour over the chicken. Place in a cold oven and cook at 200°C (400°F, Gas Mark 6). Remove the pot from the oven and add sweet corn, sliced mushrooms and mange-tout and cook for a further 30 minutes. Remove the chicken and vegetables and keep warm. Strain off the sauce, reduce if necessary.

The amount of sauce can be increased by adding 100 ml (5 fl oz) of chicken stock to the sauce and thickening with 10-15 ml (2-3 tsp) corn flour dissolved in 45 ml (3 tbsp) cold water. Whisk well until the sauce is brought to the boil and thickens. Adjust seasoning and serve with the chicken and vegetables. Boiled new potatoes, sprinkled with chopped parsley, are a delicious complement to this meal.

Halibut

Ingredients

Directions
Soak the clay baker. Rinse the halibut with cold water, dry and cover with lemon juice. Sprinkle with salt and place in the clay baker. Pour about half the melted butter over the fish, place the carrots and peas around and lay the asparagus on top. Cover and place in a cold oven, then cook at 200-225°C (400-450°F, Gas Mark 6-7) for 25-35 minutes.

Preparing the sauce:
Peel and chop the onions. Clean, peel and chop the mushrooms. Melt the rest of the butter in a saucepan, add the onions and lightly sauté, add mushrooms. When soft, sprinkle with the flour and wine. Stir thoroughly, bring to the boil and season. Finally add the cream. Serve the cooked fish with the vegetables and the sauce separately.

If you want to try vegetarian dishes, these work very well in a clay baker as well. Most roasted vegetable dishes or vegetable casseroles come out very nicely in clay bakers, and vegetables are virtually fat-free or low in fat, so you know you'll be preparing a healthy meal. Some ideas are:

Zesty Vegetable Medley

Ingredients

Directions
Before using, place both pot and cover in water in a clean sink for 15 minutes. Drain. Arrange vegetables and seasonings in the pot. Cover and place in a cold oven. Bake at 450° F for about 30 minutes. The time will vary with the amount of vegetables and the thickness of the slices.

Low Fat Vegetarian Lasagna

Ingredients

Directions
In a 2 quart saucepan, heat the oil over medium heat. Add the onions and garlic. Cook, stirring until softened, about 2 minutes. Add the whole tomatoes, with liquid, and break them up with the back of a spoon. Stir in the water, tomato paste, sun-dried tomatoes, honey, and red pepper flakes. Bring to a boil. Reduce heat and simmer, uncovered, 30 minutes or until thickened, stirring occasionally.

Cut unpeeled eggplants crosswise into 1/2 inch slices; cut zucchini lengthwise into 1/4 inch slices. Brush 3 shallow 10 by 15 inch baking pans with oil. Arrange vegetable slices in a single layer in pans and bake at 400 degrees F for 15 minutes. Then turn vegetables over and continue baking until tinged with brown. Note if you prefer a more liquidy lasagna, omit this step.

If you use mozzarella cheese and ricotta cheese, combine them together now.

Spread 1/2 c. of the sauce in a 9 by 13 inch baking pan. Top evenly with half each of the eggplant, zucchini, and cheese mixture. Spread with 1 cup more sauce. Repeat layers. Sprinkle with parmesan cheese. Bake in 400 degree F oven until heated through about 45 minutes. Let stand for about 10 minutes before serving.

For a variation to this vegetarian recipes, add your favorite vegetables with the sauce mixture. Or for more protein, add 10 ounces of firm tofu to the cheese mixture.

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