Basic Whole Wheat
1 pound loaf
1/4 cup water
3/8 cup milk
1 egg
1 cup whole wheat flour
1 cup bread flour
1 teaspoon salt
1 tablespoon applesauce (oil)
1 tablespoon honey
2 teaspoon yeast
Crust light Bake.
Per serving: 1111 Calories (kcal); 12g Total Fat; (9% calories from fat); 44g Protein; 212g Carbohydrate; 199mg Cholesterol; 2247mg Sodium
Food Exchanges: 12 1/2 Grain(Starch); 1 Lean Meat; 0 Vegetable; 0 Fruit; 1 1/2 Fat; 1 Other Carbohydrates
Basic White Sourdough Bread
=== MEDIUM 1 1/2 lb LOAF ===
1/3 cup water
3/4 cup healthy active sourdough starter
1 1/2 tablespoons butter
1 1/2 tablespoons sugar
3/4 teaspoon salt
3 cups bread flour
1 1/2 teaspoons active dry yeast
Place all ingredients in your machine in the order recommended by your
machine’s manufacturer. Select the French or Basic/White cycle and press
start.
This recipe yields 1 loaf.
Per serving: 1727 Calories (kcal); 24g Total Fat; (12% calories from fat); 52g Protein; 319g Carbohydrate; 47mg Cholesterol; 1788mg Sodium
Food Exchanges: 20 1/2 Grain(Starch); 1/2 Lean Meat; 0 Vegetable; 0 Fruit; 3 1/2 Fat; 1 1/2 Other Carbohydrates
Basic White Bread
–1 1/2 pound loaf–
1/2 cup water
5/8 cup milk
3 cup bread flour
1 1/2 teaspoon salt
1 1/2 tablespoon butter/marg/applesauce
3 tablespoon sugar
1 1/2 teaspoon yeast
Follow manufacturers directions..
Per serving: 1740 Calories (kcal); 12g Total Fat; (6% calories from fat); 57g Protein; 345g Carbohydrate; 21mg Cholesterol; 3287mg Sodium
Food Exchanges: 20 1/2 Grain(Starch); 1/2 Lean Meat; 0 Vegetable; 0 Fruit; 1 Fat; 2 1/2 Other Carbohydrates
Basic Rye Bread
=== MEDIUM 1 1/2 lb LOAF ===
1 cup water — plus
2 tablespoons water
2 tablespoons molasses
1 tablespoon butter
1 teaspoon salt
2 1/2 cups bread flour
1 cup medium-ground rye flour
2 tablespoons brown sugar
1 tablespoon unsweetened cocoa
3/4 teaspoon caraway seed, whole or powdered
2 teaspoons bread machine yeast
Place all ingredients in your machine in the order recommended by your
machine’s manufacturer. Select the Whole Wheat, Grain, Basic or White
cycle and press start.
This recipe yields 1 loaf.
Per serving: 1550 Calories (kcal); 18g Total Fat; (10% calories from fat); 44g Protein; 299g Carbohydrate; 31mg Cholesterol; 2291mg Sodium
Food Exchanges: 17 Grain(Starch); 1/2 Lean Meat; 0 Vegetable; 0 Fruit; 2 1/2 Fat; 3 Other Carbohydrates
Basic Pizza Dough for One Crust
1 package active dry yeast
1/2 cup warm water (105ş to 115ş)
1 1/4 cups all purpose flour* (1 1/4 to 1 1/2 cups)
1 teaspoon olive oil
1/2 teaspoon salt
1/4 teaspoon sugar
Dissolve yeast in warm water in large bowl. Stir in half of the flour, the
oil, salt and sugar. Stir in enough of the remaining flour to make dough
easy to handle. Turn dough onto lightly floured surface; knead about 10
minutes or until smooth and elastic. Place in greased bowl; turn greased
side up. Cover and let rise in warm place for 20 minutes.
Punch down dough. Cover and refrigerate for at least 2 hours but no longer
than 48 hours. (Punch down dough as necessary.)
Description:
“Everyone loves pizza! This dough is great for Classic Four Seasons
Pizza (see recipe) or to make pizza with your favorite toppings.”
Yield:
“1 Crust”
Per serving: 317 Calories (kcal); 3g Total Fat; (9% calories from fat); 9g Protein; 61g Carbohydrate; 0mg Cholesterol; 538mg Sodium
Food Exchanges: 4 Grain(Starch); 0 Lean Meat; 0 Vegetable; 0 Fruit; 1/2 Fat; 0 Other Carbohydrates
NOTES : *If using self-rising flour, omit salt. One cup whole wheat flour
can be substituted for 1 cup of the all-purpose flour if desired.
Tip
One pizza too many? Wrap the partially baked extra pizza, label
and freeze no longer than two months. Heat oven to 375ş. Bake a
thin-crust pizza on a greased cookie sheet uncovered about 25
minutes and a thick-crust pizza about 55 minutes.
Vegetarian Chili
10 ounces potatoes (about 2 medium)
1 medium onion
1 small yellow bell pepper
1 (15 ounce) can garbanzo beans (15 to 16 ounce can)
1 (15 ounce) can kidney beans (15 to 16 ounce can)
1 (28 ounce) can whole tomatoes — undrained
1 (8 ounce) can tomato sauce
1 tablespoon chili powder
1 teaspoon ground cumin
1 medium zucchini
Scrub the potatoes thoroughly with a vegetable brush, but do not peel. Cut
the potatoes into cubes that are 1/2 inch or slightly larger. Peel and
chop the onion. Place the potatoes and onion in the Dutch oven.
Cut the bell pepper lengthwise in half, and cut out seeds and membrane.
Chop the bell pepper into small pieces. Add to the Dutch oven.
Drain the garbanzo and kidney beans in a strainer, and rinse with cool
water. Add to the Dutch oven.
Add the tomatoes with their liquid, the tomato sauce, chili powder and
cumin to the Dutch oven. Heat to boiling over high heat, breaking up the
tomatoes with a fork and stirring occasionally.
Once chili is boiling, reduce heat just enough so chili bubbles gently.
Cover and cook 10 minutes.
While chili is cooking, cut the zucchini into 1/2 inch slices. Stir
zucchini into chili. Cover and cook 5 to 7 minutes longer, stirring
occasionally, until potatoes and zucchini are tender when pierced with a
fork.
Cook:
“0:17″
Per serving: 356 Calories (kcal); 3g Total Fat; (6% calories from fat); 16g Protein; 72g Carbohydrate; 0mg Cholesterol; 1350mg Sodium
Food Exchanges: 3 1/2 Grain(Starch); 1/2 Lean Meat; 3 1/2 Vegetable; 0 Fruit; 1/2 Fat; 0 Other Carbohydrates
NOTES : Essential Equipment: Dutch oven (about 4-quart size)
Tips
You may notice that zucchini comes in many sizes, with some
homegrown ones reaching a foot or more in length. Choose a
zucchini between 4 and 8 inches long because it will be younger
and more tender than the bigger ones.
Substitute a green or red bell pepper if you can’t find a yellow
one. The flavor is similar.
Vegetable Tray with Tangy Yogurt Dip
1 cup plain fat-free yogurt
2 tablespoons chili sauce
1 teaspoon prepared horseradish
Assorted Fresh Vegetables (below)
ASSORTED FRESH VEGETABLES
Bell pepper strips
Broccoli flowerets
Carrot slices or sticks or baby-cut
carrots*
Cauliflowerets
Celery sticks
Cherry tomatoes
Cucumber slices
Jicama sticks
Snow (Chinese) pea pods or snap pea pods**
Zucchini sticks
Mix the yogurt, chili sauce and horseradish in a medium bowl. Cover and
refrigerate at least 1 hour to blend flavors.
Arrange at least 4 or 5 different raw Assorted Fresh Vegetables on the
serving plate. Serve with the dip.
Cut carrots diagonally to make large slices that are easy to dip.
Snap off the stem end of pea pod, and pull the string across the pea to
remove it.
Yield:
“1 cup”
Refrigerate:
“1:00″
Per serving: 8 Calories (kcal); trace Total Fat; (3% calories from fat); 1g Protein; 1g Carbohydrate; trace Cholesterol; 12mg Sodium
Food Exchanges: 0 Grain(Starch); 0 Lean Meat; 0 Vegetable; 0 Fruit; 0 Fat; 0 Other Carbohydrates
NOTES : Essential Equipment: serving plate
*Cut carrots diagonally to make large slices that are easy to
dip.
**Snap off the stem end of pea pod, and pull the string across the
pea pod to remove it.
Tips
Taste the dip before serving it, and add another teaspoon of
horseradish if you want a stronger flavor.
You can purchase whole baby-cut carrots, broccoli flowerets and
cauliflowerets cleaned and ready to eat in the produce section of
the supermarket.
Vegetable Lasagna
1 medium zucchini
2 cups spaghetti sauce
1 (10 ounce) package frozen chopped spinach — thawed
1 1/2 cups reduced-fat cottage cheese or Ricotta
cheese (12 ounces)
1/3 cup grated Parmesan cheese
2 tablespoons chopped fresh oregano
OR
1 1/2 teaspoons dried oregano leaves
1 (4 ounce) can mushroom stems and pieces
8 purchased precooked or oven-ready lasagna
noodles (each about 7 × 3 inches)
2 cups shredded Mozzarella cheese (8 ounces)
Shred the zucchini by rubbing it across the largest holes of a shredder.
You will need about 1 cup. Mix the spaghetti sauce and zucchini in a
medium bowl.
Drain the thawed spinach in a strainer, then squeeze out the excess
moisture from the spinach, using paper towels or a clean kitchen towel,
until the spinach is dry.
Mix the spinach, cottage cheese, Parmesan cheese and oregano in a medium
bowl. Drain the mushrooms in a strainer. Spread 1/2 cup of the sauce
mixture in the ungreased square pan.
Top sauce mixture in pan with 2 noodles, placing them so they do not
overlap or touch the sides of the pan because they will expand as they
bake. Spread one fourth of the remaining sauce mixture (about 1/2 cup)
over the noodles.
Drop one fourth of the spinach mixture by small spoonfuls over the sauce
mixture; spread carefully, pulling with the tines of a fork if necessary.
Sprinkle with one fourth of the mushrooms and 1/2 cup of the Mozzarella
cheese.
Repeat layering three more times, beginning with 2 more noodles and
following directions in steps 4 and 5. Cover with plastic wrap and then
with aluminum foil and refrigerate up to 24 hours. (The plastic wrap keeps
the lasagna from touching the aluminum foil while being refrigerated.)
Heat the oven to 400ş. Remove the plastic wrap from the lasagna, then
cover the lasagna again with the aluminum foil. Bake 45 minutes. Carefully
remove the foil, and continue baking about 10 minutes longer or until
lasagna is bubbly around the edges. Remove from oven and let stand 10
minutes, so the lasagna will become easier to cut and serve.
Bake:
“0:55″
Per serving: 386 Calories (kcal); 16g Total Fat; (36% calories from fat); 24g Protein; 38g Carbohydrate; 40mg Cholesterol; 997mg Sodium
Food Exchanges: 1 Grain(Starch); 2 1/2 Lean Meat; 3 1/2 Vegetable; 0 Fruit; 2 Fat; 0 Other Carbohydrates
NOTES : Let stand: 10 minutes
Essential Equipment: 8-inch or 9-inch square pan or baking dish
Tips
To complete the lasagna and serve just after assembling, heat oven
to 400ş. Cover with aluminum foil and bake as directed in step 7,
decreasing the first bake time to 35 minutes.
Precooked or oven-ready lasagna noodles are available with the
other dried pastas in the supermarket.
Twice-Baked Potatoes
2 large baking potatoes (russet or Idaho), 8 to 10
ounces each
2 tablespoons margarine or butter
2 tablespoons milk (2 to 4 tablespoons)
1/8 teaspoon salt
Dash pepper
1/2 cup shredded Cheddar cheese (2 ounces)
2 teaspoons chopped fresh chives, if desired
Heat the oven to 375ş. Scrub the potatoes thoroughly with a vegetable
brush, but do not peel. Pierce the potatoes on all sides with a fork to
allow steam to escape while the potatoes bake. Place potatoes directly on
the oven rack. Measure margarine, and let it stand at room temperature to
soften.
Bake potatoes 1 hour to 1 hour 15 minutes or until potatoes feel tender
when squeezed gently. Be sure to use a pot holder because potatoes will be
very hot to the touch.
When potatoes are cool enough to handle, cut them lengthwise in half.
Scoop out the insides into a medium bowl, leaving about a 1/4-inch shell
in the potato skin.
Increase the temperature of the oven to 400ş.
Mash the potatoes with a potato masher or electric mixer until no lumps
remain. Add the milk in small amounts, beating after each addition. The
amount of milk needed to make potatoes smooth and fluffy depends on the
type of potato used.
Add the margarine, salt and pepper. Beat vigorously until potatoes are
light and fluffy. Stir in the cheese and chives. Fill the potato shells
with the mashed potato mixture. Place on an ungreased cookie sheet. Bake
potatoes uncovered about 20 minutes or until hot.
Per serving: 185 Calories (kcal); 11g Total Fat; (51% calories from fat); 6g Protein; 17g Carbohydrate; 16mg Cholesterol; 230mg Sodium
Food Exchanges: 1 Grain(Starch); 1/2 Lean Meat; 0 Vegetable; 0 Fruit; 2 Fat; 0 Other Carbohydrates
NOTES : Bake: 1 hour 15 minutes for first baking plus 20 minutes for
second baking
Essential Equipment: potato masher or electric mixer; cookie sheet
Tips
To save time, arrange filled potato shells in a circle on a
10-inch microwavable plate. Cover with waxed paper and microwave
on High 6 to 8 minutes, rotating plate 1/2 turn after 3 minutes,
until hot.
To do ahead, wrap filled potato shells airtight and refrigerate no
longer than 24 hours or freeze no longer than 2 months. Unwrap
potatoes and place on cookie sheet. Heat in 400ş oven about 30
minutes for refrigerated potatoes, about 40 minutes for frozen
potatoes, until hot.
Turkey Salad with Fruit
Mixed salad greens to line salad plates
10 ounces cooked turkey (about 2 cups cut up)
2 medium stalks celery
1 medium green onion with top
1 (11 ounce) can mandarin orange segments
1 (8 ounce) can sliced water chestnuts
1 (6 ounce) container peach, orange or lemon yogurt (2/3 cup)
1/4 teaspoon ground ginger
1 cup seedless green grapes
Wash the salad greens, let drain and refrigerate.
Cut the turkey into 1/2-inch pieces. Some pieces will be irregular in
shape. Thinly slice the celery. Peel and cut the green onion into 1/8-inch
slices. Drain the orange segments and water chestnuts in a strainer.
Mix the yogurt and ginger in the bowl. Stir in the turkey, celery, onion,
orange segments, water chestnuts and grapes. Cover and refrigerate at
least 2 hours. Arrange salad greens on 4 plates. Top greens with turkey
salad.
Refrigerate:
“2:00″
Per serving: 254 Calories (kcal); 4g Total Fat; (14% calories from fat); 24g Protein; 30g Carbohydrate; 56mg Cholesterol; 105mg Sodium
Food Exchanges: 0 Grain(Starch); 3 Lean Meat; 1 1/2 Vegetable; 1 Fruit; 0 Fat; 1/2 Other Carbohydrates
Serving Ideas : Serve with Garlic Bread (see recipe) or toasted pita breads, cut into wedges.
NOTES : Essential Equipment: large serving bowl
Tips
To save time, purchase cooked turkey or chicken at the deli
counter of your favorite supermarket.
Turkey Gravy
2 tablespoons turkey drippings (fat and juices)
2 tablespoons all-purpose flour
1 cup liquid (turkey juices, broth or water)
Browning sauce, if desired
Salt and pepper to taste
Place the turkey on a carving board or warm platter, and cover with
aluminum foil while preparing gravy. Pan and drippings will be hot, so be
careful when handling. Pour drippings from roasting pan into a bowl,
leaving the brown particles in the pan. Return 2 tablespoons of the
drippings to the roasting pan. Measuring accurately is important because
too little fat makes the gravy lumpy and too much fat makes the gravy
greasy.
Stir the flour into the drippings in the pan, using a long-handled fork or
spoon. Cooking with the roasting pan on top of the burner may be unwieldy,
so keep a pot holder handy to steady the pan. Cook over low heat, stirring
constantly, until the mixture is smooth and bubbly. As you stir, the brown
particles will be loosened from the bottom of the pan; they add more
flavor to the gravy. Remove the pan from the heat.
Stir in the 1 cup liquid (turkey juices, broth or water). Heat to boiling
over high heat, stirring constantly. Continue boiling 1 minute, stirring
constantly. Stir in a few drops of browning sauce if you want the gravy to
have a richer, deeper color. Taste the gravy, and add a desired amount of
salt and pepper.
Yield:
“1 cup”
Cook:
“0:05″
Per serving: 72 Calories (kcal); 6g Total Fat; (81% calories from fat); trace Protein; 3g Carbohydrate; 7mg Cholesterol; 2mg Sodium
Food Exchanges: 0 Grain(Starch); 0 Lean Meat; 0 Vegetable; 0 Fruit; 1 1/2 Fat; 0 Other Carbohydrates
NOTES : Essential Equipment: the pan the turkey was roasted in
Tip
This recipe can easily be doubled or tripled if there are enough
drippings. Sprinkle carefully with salt and pepper, though; they
do not need to be doubled or tripled.
Tiramisu
1 cup whipping (heavy) cream
1 (8 ounce) package cream cheese at room temperature
1/2 cup powdered sugar
2 tablespoons light rum
OR
1/2 teaspoon rum extract
1 (3 ounce) package ladyfingers (12 ladyfingers)
1/2 cup cold prepared espresso or strong coffee
2 teaspoons baking cocoa
Maraschino cherries with stems for garnish — if desired
Pour the whipping cream into a medium bowl, and place in the refrigerator
to chill. The cream will whip better in a cold bowl.
Beat the cream cheese and powdered sugar in another medium bowl with the
electric mixer on medium speed until smooth. Beat in the rum on low speed,
and set aside.
Beat the whipping cream on high speed until stiff peaks form. Gently spoon
the whipped cream onto the cream cheese mixture. To fold together, use a
rubber spatula to cut down vertically through the mixtures, then slide the
spatula across the bottom of the bowl and up the side, turning the
mixtures over. Rotate the bowl one-fourth turn, and repeat this
down-across-up motion. Continue mixing in this way just until ingredients
are blended.
Split each ladyfinger horizontally in half. Arrange half of them, cut
sides up, over the bottom of the ungreased pan. Drizzle 1/4 cup of the
cold espresso over the ladyfingers. Spread half of the cream cheese
mixture over ladyfingers.
Arrange the remaining ladyfingers, cut sides up, over the cream cheese
mixture. Drizzle with the remaining 1/4 cup cold espresso, and spread with
the remaining cream cheese mixture.
Sprinkle the cocoa over the top of the dessert. If you have a small
strainer, place the cocoa in the strainer and shake it over the dessert.
Otherwise, shake the cocoa from a spoon. Cover and refrigerate about 4
hours or until the filling is firm. Garnish each serving with a cherry.
Refrigerate:
“4:00″
Per serving: 250 Calories (kcal); 20g Total Fat; (71% calories from fat); 4g Protein; 14g Carbohydrate; 98mg Cholesterol; 99mg Sodium
Food Exchanges: 0 Grain(Starch); 1/2 Lean Meat; 0 Vegetable; 0 Fruit; 4 Fat; 1 Other Carbohydrates
NOTES : Essential Equipment: electric mixer or hand beater; 8-inch square
pan or 9-inch round pan
Lighter Tiramisu: For 8 grams of fat and 165 calories per serving,
use reduced-fat cream cheese (Neufchâtel) instead of regular cream
cheese. Use 2 cups frozen (thawed) reduced-fat whipped topping for
the whipping cream.
Tips
Ladyfingers are small, oval-shaped cakes usually found in the
bakery department or freezer section of the supermarket.
Tiramisu may be frozen; be sure to cover tightly. Allow to thaw
several hours in the refrigerator before serving.
Thyme-Baked Chicken with Vegetables
3 pounds whole broiler-fryer chicken (3 to 3 1/2
pounds)
6 medium carrots
4 medium stalk celery
3 medium baking potatoes (russet or Idaho) 8 to 10
ounces each
3 medium onions
2 tablespoons margarine or butter
1 tablespoon chopped fresh thyme
OR
1 teaspoon dried thyme leaves
Heat the oven to 375ş. Rinse the chicken under cold water, and pat dry
with paper towels. Pat the inside of the chicken with paper towels. Fold
the wings of chicken across the back so tips are touching. There may be a
little resistance, but once they are in this position, they will stay.
Tie the drumsticks to the tail with string, but if the tail is missing,
tie the drumsticks together.
Place the chicken, breast side up, in the roasting pan. Insert a meat
thermometer so the tip is in the thickest part of inside thigh muscle and
does not touch bone. Roast chicken uncovered 45 minutes.
While the chicken is roasting, prepare the vegetables. Peel the carrots,
and cut into 1-inch pieces. Cut the celery into 1-inch pieces. Scrub the
potatoes thoroughly with a vegetable brush or peel the potatoes, and cut
into 1 1/2-inch pieces. Peel the onions, and cut into wedges.
Remove the chicken from the oven. Arrange the carrots, celery, potatoes
and onions around the chicken. Melt the margarine. Stir the thyme into the
margarine. Drizzle this mixture over the chicken and vegetables.
Cover the chicken and vegetables with aluminum foil and bake 45 to 60
minutes longer or until the thermometer reads 180ş, the juice of chicken
is no longer pink when you cut into the center of the thigh and the
vegetables are tender when pierced with a fork. Another way to test for
doneness is to wiggle the drumstick; if it moves easily, the chicken is
done.
Remove the vegetables from the pan, and cover with aluminum foil to keep
warm while carving the chicken. If you have an ovenproof platter, place
the vegetables on the platter, cover with aluminum foil and place in the
oven, which has been turned off.
Place chicken on a stable cutting surface, such as a plastic cutting board
or platter. Place chicken, breast up and with its legs to your right if
you’re right-handed or to the left if left-handed. Remove ties from
drumsticks. To carve chicken, see Carving the Turkey (see recipe).
Per serving: 331 Calories (kcal); 11g Total Fat; (29% calories from fat); 27g Protein; 31g Carbohydrate; 79mg Cholesterol; 181mg Sodium
Food Exchanges: 1 Grain(Starch); 3 1/2 Lean Meat; 2 1/2 Vegetable; 0 Fruit; 1 Fat; 0 Other Carbohydrates
NOTES : Bake: 1 1/2 to 2 hours
Essential Equipment: shallow roasting pan (about 13 × 9-inch
rectangle)
Tips
For easy cleanup, use a disposable aluminum pan. For easier
handling of the heavy chicken and vegetables, buy a heavy-duty pan
or use two lighter-weight pans.
To keep vegetables hot while you are carving the chicken, place
them on an ovenproof serving platter or baking pan. Cover with
aluminum foil and return to the still-warm oven, which has been
turned off.
Teriyaki Pork Tenderloin
1 clove garlic
2 tablespoons soy sauce
1 tablespoon water
1 teaspoon packed brown sugar
2 teaspoons lemon juice
2 teaspoons vegetable oil
1/8 teaspoon coarsely ground pepper
3/4 pound pork tenderloin (1 whole)
Cooking spray
Peel and finely chop the garlic. To make a teriyaki marinade, mix the
garlic, soy sauce, water, brown sugar, lemon juice, oil and pepper in a
shallow glass or plastic dish. Add pork, and turn to coat with marinade.
Cover and refrigerate, turning occasionally, at least 1 hour but no longer
than 24 hours.
Heat the oven to 425ş. Spray the baking pan with cooking spray. Remove the
pork from the marinade, and discard marinade. Place pork in the sprayed
pan.
Bake uncovered 27 to 30 minutes or until meat thermometer inserted in
thickest part of pork reads 160ş or pork is slightly pink when you cut
into the center. Cut pork crosswise into thin slices.
Bake:
“0:30″
Per serving: 163 Calories (kcal); 7g Total Fat; (36% calories from fat); 25g Protein; 3g Carbohydrate; 56mg Cholesterol; 737mg Sodium
Food Exchanges: 0 Grain(Starch); 3 1/2 Lean Meat; 1/2 Vegetable; 0 Fruit; 1/2 Fat; 0 Other Carbohydrates
Serving Ideas : Serve with Garlic Mashed Potatoes (see Mashed Potato recipe) and Brown Sugar-Glazed Carrots (see recipe) for an impressive and quick dinner.
NOTES : Refrigerate: 1 hour
Essential Equipment: baking pan, such as 8-inch square or 11 ×
7-inch rectangle
For food safety, be sure to use a glass or plastic dish to
marinate the pork. Acidic ingredients such as lemon juice can
react with a metal pan, causing discoloration of the pan and an
off flavor. You also can use a tightly sealed plastic bag for
marinating.
Teriyaki Chicken Stir-Fry
1 pound skinless, boneless chicken breast halves
1 tablespoon vegetable oil
1/2 cup teriyaki baste and glaze
3 tablespoons lemon juice
1 (16 ounce) bag frozen broccoli, carrots and water
chestnuts
Hot Cooked Couscous — (below)
HOT COOKED COUSCOUS
2 cups water
1/2 teaspoon salt
1 tablespoon olive or vegetable oil
1 1/2 cups uncooked couscous
If the chicken is frozen, place it in the refrigerator the night before
you plan to use it or for at least 12 hours. Cut and discard fat from
chicken with kitchen scissors or knife. Rinse chicken under cold water,
and pat dry with paper towels. Cut into 1-inch pieces.
Heat the skillet over high heat 1 to 2 minutes. Add the oil to the hot
skillet. If using a wok, rotate it to coat the side with oil.
Add the chicken. Stir-fry with a turner or large spoon 3 to 4 minutes,
lifting and stirring constantly, until chicken is no longer pink in
center.
Stir in the teriyaki glaze, lemon juice and frozen vegetables. Although
thawing the vegetables is not necessary, stir them into the chicken
mixture to allow them to cook uniformly.
Heat the mixture to boiling over high heat, stirring constantly. Reduce
heat just enough so mixture bubbles gently. Cover and cook about 6 minutes
or until vegetables are crisp-tender when pierced with a fork.
While chicken mixture is cooking, prepare Hot Cooked Couscous. Serve
chicken mixture with couscous.
HOT COOKED COUSCOUS:
Heat the water, salt and oil just to boiling in the saucepan over high
heat. Stir in the couscous. Cover and remove from heat. Let stand 5
minutes. Use a fork to fluff and lift the couscous after it cooks, which
prevents the couscous from clumping and sticking.
Cook:
“0:10″
Per serving: 504 Calories (kcal); 9g Total Fat; (15% calories from fat); 39g Protein; 64g Carbohydrate; 66mg Cholesterol; 1766mg Sodium
Food Exchanges: 3 1/2 Grain(Starch); 3 1/2 Lean Meat; 2 1/2 Vegetable; 0 Fruit; 1 1/2 Fat; 0 Other Carbohydrates
NOTES : Essential Equipment: 12-inch skillet or wok; 2-quart saucepan
Tips
Try a flavored couscous, such as roasted garlic and olive, herbed
chicken or wild mushroom.
When cutting raw poultry, use hard-plastic cutting boards. They
are less porous than wooden cutting boards and are easily cleaned
or washed in a dishwasher.
Succulent Pork Chops — Three Ways
TYPES OF PORK:
Loin or Rib Chop
Loin Chop, boneless
Blade Chop
BROILING OR GRILLING PORK CHOPS
1. Select pork chop from those shown in the photos.
2a. To Broil: You may need to move the oven rack so it is 5 to 6 inches
below the broiler. Set the oven control to broil.
2b. To Grill: Prepare the coals or a gas grill for direct heat. Heat to
medium heat, which will take about 40 minutes for charcoal or about 10
minutes for a gas grill.
3a. To Broil: Place pork chop on the rack in a broiler pan. (For easy
cleanup, line the bottom of the broiler pan with aluminum foil before
placing pork on rack.) Place in oven with the top of the pork chop the
number of inches from heat listed in the chart.
3b. To Grill: Place pork chop on the grill the number of inches from heat
listed in the chart.
4. Broil or Grill uncovered for about half the time listed in the chart or
until pork chop is brown on one side.
5. Turn the pork chop and continue cooking until the doneness listed in
the chart.* To check doneness, cut a small slit in the center of boneless
cuts or in the center near the bone of bone-in cuts. Medium pork is
slightly pink in center. Well-done pork is no longer pink in center. Or
insert a meat thermometer in the center of the pork chop to check for
desired doneness. Sprinkle salt and pepper over both sides of pork chop
after cooking if desired. Serve immediately.
TIMETABLE FOR BROILING OR GRILLING PORK CHOPS
INCHES
APPROXIMATE TOTAL
APPROXIMATE FROM APPROXIMATE TOTAL
BROILING GRILLING
PORK CUT THICKNESS HEAT DONENESS TIME
(MIN) TIME (MIN)
__________________________________________________________________________
_
Loin or
Rib Chops 3/4 inch 3 to 4 160ş (medium)
8 to 11 6 to 8
(boneless) 1 1/2 inches 3 to 4 160ş (medium)
19 to 22 12 to 16
__________________________________________________________________________
_
Loin Chop
(boneless) 1 inch 3 to 4 160ş (medium)
11 to 13 8 to 10
__________________________________________________________________________
_
Blade Chop 3/4 inch 3 to 4 170ş (medium)
13 to 15 11 to 13
(bone-in) 1 1/2 inches 3 to 4 170ş (medium)
26 to 29 19 to 22
__________________________________________________________________________
_
PANFRYING PORK CHOPS
1. Select pork chop from those shown in the photos.
2. If the pork is very lean and has little fat, coat a heavy skillet or
frying pan with a small amount of vegetable oil, or spray it with cooking
spray. Or use a nonstick skillet.
3. Heat the skillet over medium heat 1 to 2 minutes.
4. Place the pork chop in the hot skillet. You do not need to add oil or
water or cover the skillet; covering will cause the pork chop to be
steamed rather than
panfried.
5. Cook for the time listed in the chart, turning pork chop occasionally.
If the pork chop has extra fat on it, fat may accumulate in the skillet;
remove this fat with a spoon as it accumulates. Cook until brown on both
sides and the doneness listed in chart.* To check doneness, cut a small
slit in the center of boneless cuts or in the center near the bone of
bone-in cuts. Medium pork is slightly pink in center. Well-done pork is no
longer pink in center. Or insert a meat thermometer in the center of the
pork chop to check for desired doneness. Sprinkle salt and pepper over
both sides of pork chop after cooking if desired. Serve immediately.
TIMETABLE FOR PANFRYING PORK CHOPS
APPROXIMATE
THICKNESS PORK TOTAL COOKING
PORK CUT IN INCHES DONENESS TIME (MIN)
___________________________________________________
Loin or
Rib Chops
(boneless) 1/2 160ş (medium) 7 to 8
1 160ş (medium) 12 to
14
___________________________________________________
Loin Chops
(boneless) 1/2 160ş (medium) 7 to 8
1 160ş (medium) 10 to
12
___________________________________________________
Per serving: 0 Calories (kcal); 0g Total Fat; (0% calories from fat); 0g Protein; 0g Carbohydrate; 0mg Cholesterol; 0mg Sodium
Food Exchanges: 0 Grain(Starch); 0 Lean Meat; 0 Vegetable; 0 Fruit; 0 Fat; 0 Other Carbohydrates
NOTES : Fresh, lean pork should be grayish pink in color and fine grained
in texture.
*Well-done pork, although a little less juicy, is recommended for
some cuts because the pork will be more flavorful.
Stuffed Pasta Shells
12 uncooked jumbo pasta shells
1 medium onion
1 pound lean ground beef
1 1/2 teaspoons chili powder
1 (3 ounce) package cream cheese at room temperature
1/4 cup taco sauce
Cooking spray
1/2 cup taco sauce
1 cup shredded Colby-Monterey Jack cheese (4
ounces)
1/2 cup crushed corn chips
4 medium green onions with tops
1/2 cup sour cream
Fill the Dutch oven about half full of water. Add 1/2 teaspoon salt if
desired. Cover and heat over high heat until the water is boiling rapidly.
Add the pasta shells. Heat to boiling again. Boil uncovered 11 to 13
minutes, stirring frequently, until tender. While the water is heating and
the pasta shells are cooking, continue with the recipe.
Peel and chop the onion. Cook the ground beef and onion in the skillet
over medium-high heat 5 to 6 minutes, stirring occasionally, until beef is
brown; drain.
Stir the chili powder, cream cheese and 1/4 cup taco sauce into the beef
in the skillet. Heat over medium-low heat 2 to 3 minutes, stirring
occasionally, until cheese is melted. Remove the skillet from the heat.
Heat the oven to 350ş. Spray the square pan with cooking spray.
Drain the pasta shells in a strainer or colander. Fill the shells with the
beef mixture, using about 2 tablespoons for each shell. Place filled
shells in the sprayed pan. Pour 1/2 cup taco sauce over the shells.
Cover with aluminum foil and bake 20 minutes. Remove the pan from the
oven. Sprinkle the Colby-Monterey Jack cheese and corn chips over the
shells. Bake uncovered about 10 minutes longer or until cheese is melted.
Peel and slice the green onions. Garnish pasta shells with sour cream and
green onions.
Bake:
“0:30″
Per serving: 425 Calories (kcal); 31g Total Fat; (65% calories from fat); 17g Protein; 20g Carbohydrate; 88mg Cholesterol; 262mg Sodium
Food Exchanges: 1 Grain(Starch); 2 Lean Meat; 1/2 Vegetable; 0 Fruit; 5 Fat; 0 Other Carbohydrates
NOTES : Cook: 12 minutes
Essential Equipment: Dutch oven (about 4-quart size); large
skillet (about 10-inch size); 8- or 9-inch square pan or baking
dish
Lighter Stuffed Pasta Shells: For 24 grams of fat and 540 calories
per serving, use 1 pound lean ground turkey instead of the ground
beef and use reduced-fat cream cheese (Neufchâtel), available in
8-ounce packages.
Tips
Be sure to purchase jumbo-size pasta shells, so they’ll hold all
the filling. Shells also come in small and medium sizes.
To do ahead, cover and refrigerate pan of unbaked stuffed pasta
shells up to 24 hours. Increase first bake time to 25 minutes.
Strawberry Smoothie
2 cups strawberries (1 pint)
1 cup milk
2 (6 ounce) containers strawberry yogurt (2/3 cup)
Reserve 4 strawberries for the garnish. Cut out the hull, or “cap,” from
the remaining strawberries with the point of a paring knife.
Place strawberries, milk and yogurt in a blender. Cover and blend on high
speed about 30 seconds or until smooth.
Pour mixture into 4 glasses. Garnish each with a strawberry.
Per serving: 163 Calories (kcal); 5g Total Fat; (26% calories from fat); 6g Protein; 25g Carbohydrate; 12mg Cholesterol; 79mg Sodium
Food Exchanges: 0 Grain(Starch); 0 Lean Meat; 0 Vegetable; 1/2 Fruit; 1 Fat; 1 Other Carbohydrates
NOTES : Essential Equipment: blender
Tip
Leave the green leaves on the strawberries that will be used to
garnish the Strawberry Smoothie.
Strawberry Shortcakes
1 quart strawberries (4 cups)
1/2 cup sugar
2 cups all-purpose flour
2 tablespoons sugar
3 teaspoons baking powder
1 teaspoon salt
1/3 cup shortening
3/4 cup milk
Sweetened Whipped Cream — (below)
OR
1 1/2 cups frozen (thawed) whipped topping — if desired
SWEETENED WHIPPED CREAM
3/4 cup whipping (heavy) cream
2 tablespoons granulated or powdered sugar
Wash strawberries, and dry on paper towels. Cut out the hull, or “cap,”
with the point of a paring knife. Cut the strawberries lengthwise into
slices. Mix sliced strawberries and 1/2 cup sugar in a large bowl. Let
stand 1 hour.
Heat the oven to 450ş.
Mix the flour, 2 tablespoons sugar, the baking powder and salt in a medium
bowl. Cut the shortening into the flour mixture, using a pastry blender or
crisscrossing 2 knives, until the mixture looks like fine crumbs.
Stir the milk into the crumb mixture just until blended and a dough forms.
If the crumb mixture is not completely moistened, stir in an additional 1
to 3 teaspoons milk. Drop the dough by 6 spoonfuls onto the ungreased
cookie sheet.
Bake 10 to 12 minutes or until golden brown.
Just before serving, prepare Sweetened Whipped Cream (below). Split warm
or cool shortcakes horizontally. Spoon whipped cream and strawberries over
bottoms of shortcakes. Top with tops of shortcakes and additional whipped
cream and strawberries.
SWEETENED WHIPPED CREAM:
Beat the whipping cream and sugar in a chilled medium bowl with the
electric mixer on high speed until stiff peaks form. Serve immediately.
Bake:
“0:12″
Per serving: 386 Calories (kcal); 13g Total Fat; (30% calories from fat); 6g Protein; 62g Carbohydrate; 4mg Cholesterol; 616mg Sodium
Food Exchanges: 2 Grain(Starch); 0 Lean Meat; 0 Vegetable; 1/2 Fruit; 2 1/2 Fat; 1 1/2 Other Carbohydrates
NOTES : Let stand: 1 hour
Essential Equipment: cookie sheet; electric mixer or hand beater
Tips
Wash strawberries just before you plan to use them.
The whipping cream will beat up more easily if the bowl and
beaters for the mixer are chilled in the refrigerator for about 20
minutes before beating.
Stir-Fried Scallops with Broccoli and Mushrooms
1/2 pound broccoli
1/4 pound mushrooms
1 pound scallops
1 (2 ounce) jar sliced pimientos
Hot Cooked Rice — (below)
2 tablespoons margarine or butter
1 (10 1/2 ounce) can condensed chicken broth
3 tablespoons cornstarch
2 teaspoons soy sauce
HOT COOKED RICE
1 cup uncooked regular long-grain white rice
2 cups water
Trim the large leaves from the broccoli, and cut off any tough ends of
lower stems. Rinse broccoli with cool water. Cut stems and flowerets into
bite-sized pieces. Cut stem ends from the mushrooms, and cut the mushrooms
into 1/4-inch slices.
If the scallops are larger than 1 inch in diameter, cut each in half.
Rinse with cool water, and pat dry with paper towels. Drain the pimientos
in a strainer.
Prepare Hot Cooked Rice. While the rice is cooking, continue with the
recipe.
Melt the margarine in the 3-quart saucepan over medium heat. Cook the
mushrooms in the margarine about 5 minutes, stirring frequently, until
tender when pierced with a fork.
Stir in the scallops, broccoli and pimientos. Cook 3 to 4 minutes,
stirring frequently, until scallops are white. Scallops are very tender
and cook quickly, turning white and opaque when they are done. Longer
cooking results in tough scallops. Remove the saucepan from the heat.
Gradually stir the chicken broth into the cornstarch until the mixture is
smooth. Stir the broth mixture and soy sauce into the scallop mixture.
Heat to boiling over high heat, stirring constantly. Continue boiling 1
minute, stirring constantly. Serve over rice.
Hot Cooked Rice:
Heat the rice and water to boiling in the 2-quart saucepan over high heat,
stirring occasionally to prevent sticking. Once mixture is boiling, reduce
heat just enough so mixture bubbles gently. Cover and cook about 15
minutes or until rice is fluffy and tender.
Cook:
“0:10″
Per serving: 376 Calories (kcal); 8g Total Fat; (18% calories from fat); 26g Protein; 50g Carbohydrate; 37mg Cholesterol; 676mg Sodium
Food Exchanges: 3 Grain(Starch); 2 1/2 Lean Meat; 1 Vegetable; 0 Fruit; 1 Fat; 0 Other Carbohydrates
Serving Ideas : Serve with a fruit salad of sliced bananas and halved strawberries drizzled with a tablespoon of orange or pineapple juice.
NOTES : Essential Equipment: 2-quart saucepan; 3-quart saucepan or 12-inch
skillet
Tips
To save time, buy broccoli and mushrooms that are already cleaned
and sliced at the salad bar.
Stir-Fried Green Beans and Pepper
1/2 pound green beans
1 medium yellow or red bell pepper
1/4 cup water
1 tablespoon vegetable oil
2 teaspoons chopped fresh marjoram
OR
1/2 teaspoon dried marjoram leaves
Cut off ends of green beans and discard. Cut beans crosswise in half.
Cut the bell pepper lengthwise in half, and cut out seeds and membrane.
Cut bell pepper into 1/2-inch pieces.
Heat the water and beans to boiling in the skillet over high heat. Reduce
heat just enough so water bubbles gently. Cover and cook about 5 minutes
or until beans are crisp-tender when pierced with a fork. Larger, more
mature beans will need to cook longer than young, small beans. If
necessary, drain off any excess water.
Add the bell pepper and oil to the beans in the skillet. Increase heat to
medium-high. Stir-fry with a turner or large spoon about 2 minutes,
lifting and stirring constantly, until bell pepper is crisp-tender when
pierced with a fork. Stir in marjoram.
Cook:
“0:08″
Per serving: 54 Calories (kcal); 4g Total Fat; (53% calories from fat); 1g Protein; 6g Carbohydrate; 0mg Cholesterol; 4mg Sodium
Food Exchanges: 0 Grain(Starch); 0 Lean Meat; 1 Vegetable; 0 Fruit; 1/2 Fat; 0 Other Carbohydrates
NOTES : Essential Equipment: 10-inch skillet
Tips
To do ahead, wash and cut up green beans and bell pepper. Store
airtight in refrigerator until needed.
Drain any remaining water from the beans by pouring them into a
strainer or colander. Then return them to the skillet.
Stir-Fried Broccoli and Pork
1 pound pork boneless loin or leg
1 clove garlic
2 small onions
1 (8 ounces) can whole water chestnuts
1 tablespoon soy sauce
2 teaspoons cornstarch
1/2 teaspoon ground red pepper (cayenne)
Hot Cooked Rice (below)
2 tablespoons vegetable oil
3 cups broccoli flowerets
OR
1 (16 ounce) bag frozen broccoli cuts — thawed
1/4 cup chicken broth
1/2 cup peanuts
HOT COOKED RICE
1 cup uncooked regular long-grain white rice
2 cups water
Cut and discard most of the fat from the pork. Cut pork into 2 × 1 ×
1/8-inch slices. Peel and finely chop the garlic. Peel the onions, and cut
each into 8 pieces; set aside. Drain the water chestnuts in a strainer.
To make a marinade, mix the garlic, soy sauce, cornstarch and red pepper
in a glass or plastic bowl. Stir in pork. Cover and refrigerate 20
minutes. (For easier marinating, use a resealable plastic bag. The bag
makes it much easier to turn the pork to coat all sides)
While the pork is marinating, prepare Hot Cooked Rice.
About 10 minutes before rice is done, heat the skillet over high heat 1 to
2 minutes. Add the oil to the hot skillet, then the pork. Stir-fry with a
turner or large spoon 5 to 6 minutes, lifting and stirring constantly,
until pork is no longer pink. (Because stir-frying is done over high heat,
you must constantly lift and turn the pork to prevent scorching and to
cook evenly.)
Add the onions, broccoli and water chestnuts to pork mixture. Stir-fry 2
minutes.
Stir in the broth, and heat to boiling over high heat. Stir in the
peanuts. Serve pork mixture with rice.
HOT COOKED RICE:
Heat the rice and water to boiling in the saucepan over high heat,
stirring occasionally to prevent sticking. Once mixture is boiling, reduce
heat just enough so mixture bubbles gently. Cover and cook about 15
minutes or until rice is fluffy and tender.
Cook:
“0:10″
Per serving: 576 Calories (kcal); 24g Total Fat; (36% calories from fat); 36g Protein; 57g Carbohydrate; 73mg Cholesterol; 404mg Sodium
Food Exchanges: 2 1/2 Grain(Starch); 4 Lean Meat; 3 Vegetable; 0 Fruit; 3 Fat; 0 Other Carbohydrates
Spinach-Strawberry Salad
Honey-Dijon Dressing (below)
1 small jicama
2 kiwifruit
1/2 pint strawberries (1 cup)
7 cups ready-to-eat spinach (from 10-ounce bag) — (7 to 8 cups)
1 cup alfalfa sprouts
HONEY-DIJON DRESSING
2 tablespoons vegetable oil
2 tablespoons honey
2 tablespoons orange juice
1 tablespoon seasoned rice vinegar or white vinegar
1 teaspoon poppy seed — if desired
2 teaspoons Dijon mustard
Prepare Honey-Dijon Dressing (below).
Peel the jicama, removing the brown skin and a thin layer of the flesh
just under the skin. The skin can sometimes be slightly tough. Cut about
half of the jicama into about 1 × 1/4-inch sticks to measure about 3/4
cup. Wrap remaining jicama, and refrigerate for another use.
Peel the kiwifruit. Cut lengthwise in half, then cut into slices.
Rinse the strawberries with cool water, and pat dry. Remove the leaves,
and cut the berries lengthwise into slices.
Remove the stems from the spinach leaves, and tear any large leaves into
bite-size pieces. Place the spinach, strawberries, alfalfa sprouts, jicama
sticks and kiwifruit slices in the bowl. Pour the dressing over the salad
ingredients, and toss with 2 large spoons or salad tongs. To keep salad
crisp, serve immediately.
HONEY-DIJON DRESSING:
Shake all ingredients in a tightly covered jar or container. Shake again
before pouring over salad.
Per serving: 185 Calories (kcal); 8g Total Fat; (35% calories from fat); 3g Protein; 29g Carbohydrate; 0mg Cholesterol; 80mg Sodium
Food Exchanges: 1/2 Grain(Starch); 0 Lean Meat; 1/2 Vegetable; 1/2 Fruit; 1 1/2 Fat; 1/2 Other Carbohydrates
NOTES : Essential Equipment: large salad or mixing bowl
Tips
Besides the spinach, packaged mixed salad greens that are already
cleaned and ready to use are available in the produce section of
the supermarket. A 10-ounce bag is about 7 cups of greens. The
Italian variety is especially pretty.
Leftover jicama can be cut into sticks and served with other raw
vegetables for a snack or appetizer.
Spanish Rice
1 medium onion
1 small green bell pepper
2 tablespoons vegetable oil
1 cup uncooked regular long-grain white rice
2 1/2 cups water
1 teaspoon salt
3/4 teaspoon chili powder
1/8 teaspoon garlic powder
1 (8 ounce) can tomato sauce
Peel and chop the onion. Cut the bell pepper lengthwise in half, and cut
out seeds and membrane. Chop the bell pepper.
Heat the oil in the skillet over medium heat 1 to 2 minutes. Cook the
onion and uncooked rice in the oil about 5 minutes, stirring frequently,
until rice is golden brown.
Remove the skillet from the heat. Stir in the bell pepper, water, salt,
chili powder, garlic powder and tomato sauce. Heat to boiling over high
heat, stirring occasionally.
Once mixture is boiling, reduce heat just enough so mixture bubbles
gently. Cover and cook about 25 minutes, stirring occasionally, until rice
is tender and tomato sauce is absorbed. You may have to lower the heat as
the mixture becomes thicker.
Cook:
“0:30″
Per serving: 266 Calories (kcal); 7g Total Fat; (24% calories from fat); 5g Protein; 46g Carbohydrate; 0mg Cholesterol; 889mg Sodium
Food Exchanges: 2 1/2 Grain(Starch); 0 Lean Meat; 1 1/2 Vegetable; 0 Fruit; 1 1/2 Fat; 0 Other Carbohydrates
Serving Ideas : Serve with warmed tortillas or toasted pita bread wedges and, for dessert, cool sherbet or sorbet.
NOTES : Essential Equipment: large skillet (about 10-inch size)
Tips
For extra flavor, sprinkle 1/4 cup shredded Cheddar cheese over
Spanish Rice just before serving.
South-of-the-Border Wraps
1 (8 ounce) can kidney beans
1 (8 ounce) can whole kernel corn
1 small bell pepper
1/2 cup chunky-style salsa
1 tablespoon chopped fresh cilantro or parsley
4 flour tortillas (8 to 10 inches in
diameter)
1/2 cup shredded Cheddar cheese (2 ounces)
Drain the kidney beans in a strainer, rinse with cool water and place in a
bowl. Drain the corn in a strainer.
Cut the bell pepper lengthwise in half, and cut out seeds and membrane.
Chop enough of the bell pepper to measure 1/4 cup. Wrap and refrigerate
any remaining bell pepper.
Mix the beans, corn, bell pepper, salsa and cilantro.
Place the tortillas on a clean counter or on waxed paper. Spread about 1/2
cup of the bean mixture over each tortilla to within 1 inch of the edge.
Sprinkle 2 tablespoons cheese over each tortilla.
Fold opposite sides of each tortilla up toward the center about 1 inch
over the filling-the sides will not meet in the center. Roll up tortilla,
beginning at one of the open ends. Place wraps, seam sides down, in the
microwavable dish.
Microwave uncovered on High 1 minute. Rotate dish 1/4 turn. Microwave 1
minute to 1 minute 30 seconds longer.
Cook:
“0:03″
Per serving: 315 Calories (kcal); 9g Total Fat; (24% calories from fat); 13g Protein; 49g Carbohydrate; 15mg Cholesterol; 781mg Sodium
Food Exchanges: 3 Grain(Starch); 1/2 Lean Meat; 1/2 Vegetable; 0 Fruit; 1 1/2 Fat; 0 Other Carbohydrates
NOTES : Essential Equipment: 9-inch square microwavable dish or dinner
plate
Tip
If you have leftover rice from another dinner, stir 1/2 cup of it
into the filling for these wraps.
Sole with Almonds
Vegetable oil for greasing pan
1 pound sole or other lean fish fillets — about 3/4 inch thick
1/3 cup sliced almonds
OR
1/3 cup chopped walnuts
3 tablespoons margarine or butter at room temperature
1 1/2 tablespoons grated lemon peel
1 1/2 tablespoons lemon juice
1/2 teaspoon salt
1/2 teaspoon paprika
Heat the oven to 375ş. Grease the bottom of the baking pan with the oil.
Cut the fish fillets into 4 serving pieces if needed. Place the pieces,
skin sides down, in the greased pan.
Mix the almonds, margarine, lemon peel (grate the lemon peel by rubbing
the lemon across the small rough holes of a grater), lemon juice, salt and
paprika. Spoon this mixture over the fish.
Bake uncovered 15 to 20 minutes or until the fish flakes easily with a
fork. You can test fish for doneness by placing a fork in the thickest
part of the fish, then gently twisting the fork. The fish will flake
easily when it’s done.
Bake:
“0:15″
Per serving: 235 Calories (kcal); 16g Total Fat; (59% calories from fat); 22g Protein; 2g Carbohydrate; 53mg Cholesterol; 449mg Sodium
Food Exchanges: 0 Grain(Starch); 3 Lean Meat; 0 Vegetable; 0 Fruit; 2 1/2 Fat; 0 Other Carbohydrates
Serving Ideas : Serve with Green Beans (see Green and Yellow Wax Beans recipe) and packaged rice pilaf for an easy and impressive dinner ready in one hour.
NOTES : Essential Equipment: shallow baking pan, such as 11 × 7-inch
rectangle or 9-inch square
Lighter Sole with Almonds: For 9 grams of fat and 170 calories per
serving, decrease almonds to 2 tablespoons and margarine to 2
tablespoons.
Tip
Grate only the yellow portion, or the “zest,” of the lemon peel.
The bright yellow peel provides the best flavor without
bitterness. Also, grate the lemon peel before you squeeze the
lemon for juice.
Shrimp Scampi
3/4 pound uncooked peeled and cleaned medium shrimp
1 medium green onion with top
1 clove garlic
4 ounces uncooked fettuccine
1 tablespoon olive or vegetable oil
2 teaspoons chopped fresh basil
OR
1/2 teaspoon dried basil leaves
2 teaspoons chopped fresh parsley
OR
3/4 teaspoon parsley flakes
1 tablespoon lemon juice
1/8 teaspoon salt
Grated Parmesan cheese — if desired
Fill the saucepan about half full of water. Add 1/4 teaspoon salt if
desired. Cover and heat over high heat until the water is boiling rapidly.
While water is heating, continue with the recipe.
Rinse the shrimp with cool water, and pat dry with paper towels. If the
shrimp have tails, remove tails with knife. Peel the green onion, and cut
into 1/4-inch slices. Peel and finely chop the garlic.
Once the water is boiling, add the fettuccine and stir to prevent
sticking. Heat to boiling again. Boil uncovered 10 to 13 minutes, stirring
frequently, until tender.
When fettuccine has been cooking for 5 minutes, heat the oil in the
skillet over medium heat 1 to 2 minutes. Cook the shrimp, onion, garlic,
basil, parsley, lemon juice and salt in the oil 2 to 3 minutes, stirring
frequently, until shrimp are pink and firm. Do not overcook the shrimp or
they will become tough. Remove the skillet from the heat.
Drain the fettuccine in a strainer or colander. Toss fettuccine and shrimp
mixture in skillet. Sprinkle with cheese.
Makes 2 or 3 servings
Cook:
“0:12″
Per serving: 458 Calories (kcal); 11g Total Fat; (21% calories from fat); 42g Protein; 46g Carbohydrate; 259mg Cholesterol; 391mg Sodium
Food Exchanges: 3 Grain(Starch); 5 Lean Meat; 0 Vegetable; 0 Fruit; 1 1/2 Fat; 0 Other Carbohydrates
NOTES : Essential Equipment: 3-quart saucepan; 10-inch skillet
Tip
If you use fresh fettuccine instead of dried, it will cook much
faster. You will need to start the shrimp as soon as the
fettuccine begins to cook.
Shrimp is very perishable. Store it uncooked in refrigerator no
longer than 1 to 2 days.
Roasted Vegetables
1 medium red or green bell pepper
1 medium onion
1 medium zucchini
1/4 pound mushrooms
Olive oil-flavored or regular cooking
spray
1/4 teaspoon salt
1/8 teaspoon pepper
2 tablespoons chopped fresh basil
OR
2 teaspoons dried basil leaves, if desired
Cut the bell pepper lengthwise in half, and cut out seeds and membrane.
Cut each half lengthwise into 4 strips.
Peel the onion, and cut in half. Wrap one half of onion, and refrigerate
for another use. Cut remaining half into 4 wedges, then separate into
pieces.
Cut the zucchini crosswise into 1-inch pieces. Cut off and discard the end
of each mushroom stem, and leave the mushrooms whole.
Heat the oven to 425ş. Spray the bottom of the pan with cooking spray.
Arrange the vegetables in a single layer in the sprayed pan. Spray the
vegetables with cooking spray until lightly coated. Sprinkle with salt,
pepper and basil.
Bake uncovered 15 minutes. Remove the pan from the oven. Turn vegetables
over. Bake uncovered about 10 minutes longer or until vegetables are
crisp-tender when pierced with a fork.
Bake:
“0:25″
Per serving: 33 Calories (kcal); trace Total Fat; (6% calories from fat); 2g Protein; 7g Carbohydrate; 0mg Cholesterol; 137mg Sodium
Food Exchanges: 0 Grain(Starch); 0 Lean Meat; 1 Vegetable; 0 Fruit; 0 Fat; 0 Other Carbohydrates
NOTES : Essential Equipment: rectangular pan (about 13 × 9 inches)
Tips
In many supermarkets, you can buy mushrooms that have not been
prepackaged. Just buy as many as you need.
Remove the pan of vegetables from the oven when it’s time to turn
them over. Place pan on a heatproof surface such as the burners of
your range, and close the oven door to retain the heat.
Roasted Red Potatoes
1 1/2 pounds red potatoes (about 12 small)
2 medium green onions with tops
2 tablespoons olive or vegetable oil
2 tablespoons chopped fresh rosemary
OR
2 teaspoons dried rosemary leaves — crumbled
Heat the oven to 350ş.
Scrub the potatoes thoroughly with a vegetable brush to remove all the
dirt.
Peel and slice the green onions.
Place the potatoes in the ungreased pan. Drizzle the oil over the
potatoes, and turn potatoes so all sides are coated.
Sprinkle the onions and rosemary over the potatoes, and stir the potatoes.
Bake uncovered about 1 hour 15 minutes, stirring occasionally, until
potatoes are tender when pierced with a fork.
Cook:
“1:15″
Per serving: 198 Calories (kcal); 7g Total Fat; (30% calories from fat); 4g Protein; 31g Carbohydrate; 0mg Cholesterol; 12mg Sodium
Food Exchanges: 2 Grain(Starch); 0 Lean Meat; 0 Vegetable; 0 Fruit; 1 1/2 Fat; 0 Other Carbohydrates
NOTES : Essential Equipment: baking pan, such as 8- or 9-inch square or 13
× 9-inch rectangle
Tips
Most small red potatoes are about 2 inches in diameter. If they
are much bigger, cut them in half so they will roast more quickly.
Leftover roasted potatoes can be cut into pieces and panfried for
quick fried potatoes. To panfry, cook potato pieces in a small
amount of oil over medium heat, stirring occasionally, until hot.
Roasted Garlic
1 garlic bulb (1 to 4 bulbs)
2 teaspoons olive or vegetable oil for each garlic
bulb
Salt and pepper to taste
Sliced French bread, if desired
Heat the oven to 350ş.
Carefully peel the paperlike skin from around each bulb of garlic, leaving
just enough to hold the cloves together. Cut a 1/4- to 1/2-inch slice from
the top of each bulb to expose the cloves. Place bulb, cut side up, on a
12-inch square of aluminum foil.
Drizzle 2 teaspoons oil over each bulb. Sprinkle with salt and pepper.
Wrap foil securely around the bulb. Place in the baking pan or pie plate.
Bake 45 to 50 minutes or until garlic is tender when pierced with a
toothpick or fork. Cool slightly. To serve, gently squeeze one end of each
clove to release the roasted garlic. Spread on slices of bread.
Makes 2 to 8 servings
Bake:
“0:50″
Per serving: 70 Calories (kcal); 5g Total Fat; (56% calories from fat); 1g Protein; 7g Carbohydrate; 0mg Cholesterol; 3mg Sodium
Food Exchanges: 0 Grain(Starch); 0 Lean Meat; 1 1/2 Vegetable; 0 Fruit; 1 Fat; 0 Other Carbohydrates
NOTES : Essential Equipment: aluminum foil; baking pan or pie plate
Tip
Garlic bulbs, sometimes called “heads” of garlic, are made up of
as many as fifteen sections called “cloves,” each of which is
covered with a thin skin. You can find garlic bulbs in the produce
section of the supermarket.