Share Good Food With Dear Old Dad On Father's Day

Whether your dad is a traditional 'meat and potatoes' man, or someone who has taken nutritious eating to heart in recent years, Father's Day is a wonderful opportunity to show how much you care about him and his health. Plan a special meal that uses some of his favorite foods in a healthy way that is downright delicious.

If dad loves beef, present him with zesty beef medallions, prepared by cutting 1/4-inch slices of select eye of round (a four-ounce serving contains only about 6 grams of fat). Brown the pieces for one minute on each side in a skillet coated with non-stick cooking spray, remove and place on a platter to keep warm. In the skillet, prepare a light, spicy gravy by sautéing 1/3 cup sliced spring onion; then adding 1/4 cup water, 2 tablespoons white wine and a 1/4 teaspoon instant beef bouillon granules. Stir 1-1/2 teaspoons flour and 2 teaspoons Dijon mustard into 1/4 cup plain nonfat yogurt and add to the onion mixture, stirring constantly until thick and bubbly. Serve the medallions with a steamed carrot and potato duet and round out the meal with feather-light angel food cake and fruit sorbet.

For the pasta lover, thrill him with a vegetable-rich pasta primavera. Steam chopped onions, broccoli florets, mushrooms, zucchini slices, carrot slices and peas until tender. In a separate pan, sauté two minced garlic cloves in a teaspoon of sesame oil, add a cup of chicken broth, the steamed vegetables, and sliced cherry tomatoes; season the mixture with oregano and marjoram and simmer for five minutes. Serve the vegetable sauce over cooked spaghetti with a bit of grated Parmesan cheese. Include a fresh loaf of Italian bread and finish with a dessert of low-fat frozen yogurt topped with rosy fresh strawberry slices.

If Dad appreciates fine cuisine, create an elegant chicken with orange sauce. Bake skinless, boneless chicken breasts and while they cook, create the savory sauce by combining 4 teaspoons cornstarch, 1 tablespoon brown sugar, 1/8 teaspoon ginger, 1/4 teaspoon cinnamon, 1 cup orange juice and 1 tablespoon lemon juice in a small sauce pan. Bring the mixture to a boil while stirring constantly, and simmer for one minute. Remove the sauce from the heat, add an 11-oz. can of drained, mandarin orange slices, and serve over the chicken. Green beans seasoned with basil, garlic powder and black pepper and whole wheat dinner rolls complete the meal.

Dads who enjoy spicy food will love Cajun Catfish Skillet. This piquant low-fat dish is easy to prepare, but looks and tastes like a true labor of love.

Cajun Catfish Skillet

• 2 c. water
• 1 c. uncooked rice
• 1/4 tsp. salt
• 1/4 tsp. ground red pepper
• 1/4 tsp. ground white pepper
• 1/4 tsp. ground black pepper
• 1/2 c. minced green onions
• 1/2 c. minced green pepper
• 1/2 c. minced celery
• 2 cloves garlic, minced
• 1 Tbs. margarine
• 1 lb. catfish or other firm flesh white fish, cut in bite-sized chunks
• 1 (15-1/2 oz.) can tomato sauce
• 1 tsp. dried oregano

1. Combine the water, rice, salt, white, red, and black pepper in a 3 quart saucepan.

2. Bring the mixture to a boil and stir. Reduce the heat, cover and simmer 15 minutes, or until the rice is tender and the liquid is absorbed.

3. Saute the onions, green pepper, celery and garlic in margarine in large skillet over medium-high heat until tender.

4. Stir the vegetable mixture, fish, tomato sauce and oregano into hot rice. Cover and cook over medium heat for 7 to 8 minutes, or until the catfish flakes with a fork.

   Each of the 4 servings contains 314 calories and 6 grams of fat.