Baked Rice with Green Chiles
3 cups cooked white rice
1 cup sour cream
1/2 cup shredded Monterey Jack cheese (2 ounces)
1/2 cup shredded Cheddar cheese (2 ounces)
1 teaspoon chile powder (1 to 2 teaspoons)
2 (4 ounce) cans chopped green chiles — drained
Heat oven to 350ş. Mix all ingredients in ungreased 2-quart casserole.
Bake uncovered 30 minutes.
Bake:
“0:30″
Per serving: 345 Calories (kcal); 17g Total Fat; (45% calories from fat); 11g Protein; 37g Carbohydrate; 42mg Cholesterol; 165mg Sodium
Food Exchanges: 2 Grain(Starch); 1 Lean Meat; 1/2 Vegetable; 0 Fruit; 3 Fat; 0 Other Carbohydrates
NOTES : TIP
Want to reduce fat and calories? Use low-fat or fat-free sour
cream and reduced-fat cheeses.
Asparagus with Gruyčre
1 1/2 pounds asparagus*
1/2 teaspoon salt
1/4 cup margarine or butter (1/2 stick)
1/2 cup grated Gruyčre cheese
OR
1/2 cup grated Parmesan cheese
Heat oven to 350ş. Break off tough ends of asparagus as far down as stalks
snap easily. Arrange in single layer in ungreased rectangular baking dish,
11 × 7 × 1 1/2 inches. Sprinkle with salt. Cover with aluminum foil.
Bake about 25 minutes or until tender.
Heat margarine over low heat until light brown; drizzle over asparagus.
Sprinkle with cheese.
Bake uncovered 5 to 8 minutes or just until cheese softens.
Per serving: 119 Calories (kcal); 11g Total Fat; (77% calories from fat); 4g Protein; 3g Carbohydrate; 10mg Cholesterol; 298mg Sodium
Food Exchanges: 0 Grain(Starch); 1/2 Lean Meat; 1/2 Vegetable; 0 Fruit; 2 Fat; 0 Other Carbohydrates
NOTES : *2 packages (10 ounces each) frozen asparagus spears can be
substituted for the fresh asparagus. Rinse asparagus with cold
water to separate; drain. Increase first bake time to about 35
minutes.
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.
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 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.
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.
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.
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.
Parsley Potatoes
1 1/2 pounds new potatoes (about 10 to 12 whole)
2 tablespoons margarine or butter
Parsley sprigs
1/4 teaspoon salt — if desired
1/8 teaspoon pepper — if desired
Scrub the potatoes thoroughly with a vegetable brush to remove all the
dirt. Peel a narrow strip around the center of each potato with a
vegetable peeler. This will make the potatoes look prettier when they are
served. If you’re in a hurry, you don’t need to peel this strip.
Add 1 inch of water to the Dutch oven. Cover and heat the water to boiling
over high heat. Add potatoes. Cover and heat to boiling again. Once water
is boiling, reduce heat just enough so water bubbles gently. Cook covered
20 to 25 minutes or until tender when pierced with a fork; drain in a
strainer.
While the potatoes are cooking, place the margarine in a small
microwavable bowl or measuring cup. Microwave uncovered on High 15 to 30
seconds or until melted.
Rinse a few sprigs of the parsley with cool water, and pat dry with a
paper towel. Chop enough parsley leaves into small pieces on a cutting
board using a chef’s knife to measure 1 tablespoon, or place the leafy
portion of the parsley in a small bowl or cup and snip into very small
pieces with kitchen scissors. Discard the stems.
After draining the potatoes, return them to the Dutch oven. Drizzle the
melted margarine over the potatoes, and sprinkle with the chopped parsley,
salt and pepper. Stir gently to coat the potatoes.
____________________
Please note, if you should change this recipe it will no longer be an
approved Betty Crocker® Recipe.
You may notice that the nutritional information calculated by MasterCook
is different from the nutritional information listed in the Betty Crocker®
cookbooks. Because MasterCook and Betty Crocker® use different nutritional
analysis programs and different nutrient databases, variations in results
are expected.
Cook:
“0:25″
Per serving: 185 Calories (kcal); 6g Total Fat; (27% calories from fat); 4g Protein; 31g Carbohydrate; 0mg Cholesterol; 210mg Sodium
Food Exchanges: 2 Grain(Starch); 0 Lean Meat; 0 Vegetable; 0 Fruit; 1 Fat; 0 Other Carbohydrates
NOTES : Essential Equipment: Dutch oven (about 4-quart size)
To Microwave 4 potatoes: Choose potatoes of similar size. Pierce
potatoes with a fork to allow steam to escape. Place potatoes and
1/4 cup water in a 2-quart microwavable casserole, arranging
larger potatoes to the outside edge. Cover with plastic wrap,
folding back 2-inch edge to vent. Microwave on High 10 to 12
minutes, stirring after 5 minutes, until tender when pierced with
a fork. Let stand covered 1 minute; drain in a strainer. Melt
margarine as directed in step 3, and continue with the recipe.
Tip
When shopping, look for nicely shaped, smooth, firm potatoes with
unblemished skins that are free from discoloration. Store in a
cool, dark place, and use within 3 days.
For easy preparation, purchase potatoes that are all about the
same size so they will cook in the same length of time.
Mushrooms
1 pound mushrooms
When Shopping: Look for creamy white to light brown caps that are tightly
closed around the stems. If the caps have started to open and show the
underside, or “gills,” the mushrooms may not be fresh. To store, do not
wash. Wrap in damp paper towels and refrigerate in a plastic bag up to 4
days.
Preparing for Cooking: Rinse mushrooms with cool water, but do not soak
them because they will absorb water and become mushy. Dry thoroughly. Do
not peel.
Cut off and discard the end of each stem. Cut each mushroom lengthwise
into 1/4-inch slices.
Sautéing: Heat 2 tablespoons margarine or butter in a large skillet (about
10-inch size) over medium-high heat 1 to 2 minutes or until margarine
begins to bubble. Add 1/2 pound mushroom slices (about 3 cups). Cook 6 to
8 minutes, lifting and stirring constantly with a turner or large spoon,
until tender when pierced with a fork. If using a nonstick pan, you can
use just 1 tablespoon margarine.
Steaming: Place a steamer basket in 1/2 inch of water in a skillet or
saucepan. The water should not touch the bottom of the basket. Place
mushroom slices in basket. Cover tightly and heat to boiling over high
heat. Once water is boiling, reduce heat to low. Steam covered 6 to 8
minutes or until tender when pierced with a fork.
Microwaving: Place mushroom slices and 1/4 cup water in a 1 1/2-quart
microwavable casserole. Cover with plastic wrap, folding back 2-inch edge
to vent. Microwave on High 5 to 7 minutes or until tender when pierced
with a fork; drain in a strainer.
1 pound is enough for 4 servings
____________________
Please note, if you should change this recipe it will no longer be an
approved Betty Crocker® Recipe.
You may notice that the nutritional information calculated by MasterCook
is different from the nutritional information listed in the Betty Crocker®
cookbooks. Because MasterCook and Betty Crocker® use different nutritional
analysis programs and different nutrient databases, variations in results
are expected.
Per serving: 28 Calories (kcal); trace Total Fat; (12% calories from fat); 2g Protein; 5g Carbohydrate; 0mg Cholesterol; 5mg Sodium
Food Exchanges: 0 Grain(Starch); 0 Lean Meat; 1 Vegetable; 0 Fruit; 0 Fat; 0 Other Carbohydrates
Mashed Potatoes
2 pounds potatoes (about 6 medium)
1/4 cup margarine or butter (1/2 stick)
1/4 teaspoon salt — if desired
1/2 cup milk
1/2 teaspoon salt
Dash pepper
Wash and peel the potatoes, and cut into large pieces. Remove the
margarine from the refrigerator so it can soften while the potatoes cook.
Add 1 inch of water (and the 1/4 teaspoon salt if desired) to the
saucepan. Cover and heat to boiling over high heat. Add potato pieces.
Cover and heat to boiling again. Once water is boiling, reduce heat just
enough so water bubbles gently.
Cook covered 20 to 25 minutes or until tender when pierced with a fork.
The cooking time will vary, depending on the size of the potato pieces and
the type of potato used. Drain potatoes in a strainer.
Return the drained potatoes to the saucepan, and cook over low heat about
1 minute to dry them. While cooking, shake the pan often to keep the
potatoes from burning, which can happen very easily once the water has
been drained off.
Place the potatoes in a medium bowl to be mashed. You can mash them in the
same saucepan they were cooked in if the saucepan will not be damaged by
the potato masher or electric mixer.
Mash the potatoes with a potato masher or electric mixer until no lumps
remain. Use a handheld potato masher for the fluffiest mashed potatoes. If
using an electric mixer, do not mix too long; overmixing releases more
potato starch, and the potatoes can become gummy. Add the milk in small
amounts, beating after each addition. You may not use all the milk because
the amount needed to make potatoes smooth and fluffy depends on the type
of potato used. Add the margarine, 1/2 teaspoon salt and the pepper. Beat
vigorously until potatoes are light and fluffy.
Makes 4 to 6 servings
____________________
Please note, if you should change this recipe it will no longer be an
approved Betty Crocker® Recipe.
You may notice that the nutritional information calculated by MasterCook
is different from the nutritional information listed in the Betty Crocker®
cookbooks. Because MasterCook and Betty Crocker® use different nutritional
analysis programs and different nutrient databases, variations in results
are expected.
Cook:
“0:25″
Per serving: 300 Calories (kcal); 13g Total Fat; (37% calories from fat); 6g Protein; 42g Carbohydrate; 4mg Cholesterol; 562mg Sodium
Food Exchanges: 2 1/2 Grain(Starch); 0 Lean Meat; 0 Vegetable; 0 Fruit; 2 1/2 Fat; 0 Other Carbohydrates
NOTES : Essential Equipment: large saucepan (about 3-quart size); potato
masher or electric mixer
Lighter Mashed Potatoes: For 6 grams of fat and 210 calories per
serving, use skim milk and decrease the margarine to 2
tablespoons.
Garlic Mashed Potatoes: Peel six cloves of garlic, and cook them
with the potatoes. Mash the garlic cloves with the potatoes.
Tips
Most types of potatoes can be used for mashed potatoes. Although
russets are known as baking potatoes, they also can be boiled and
mashed. Look for potatoes that are nicely shaped, smooth and firm
with unblemished skin that is free from discoloration.
Place the milk in a microwavable measuring cup and microwave
uncovered on High 40 seconds before adding to the mashed potatoes.
The potatoes will stay hotter.
Dilled Carrots and Pea Pods
1 1/2 cups snow (Chinese) pea pods (about 5 ounces)
1 1/2 cups baby-cut carrots
1 tablespoon margarine or butter
2 teaspoons chopped fresh dill
OR
1/2 teaspoon dried dill weed
1/8 teaspoon salt
Snap off the stem end of each pea pod, and pull the string across the pea
pod to remove it.
Add 1 inch of water to the saucepan. Cover and heat the water to boiling
over high heat. Add carrots. Cover and heat to boiling again. Once water
is boiling, reduce heat just enough so water bubbles gently. Cook covered
about 4 minutes or until carrots are crisp-tender when pierced with a
fork. Do not drain water.
Add pea pods to carrots in saucepan. Heat uncovered until water is boiling
again; continue boiling uncovered 2 to 3 minutes, stirring occasionally,
until pea pods are crisp-tender. Pea pods cook very quickly, so be careful
not to overcook them. Drain carrots and pea pods in a strainer, then
return to saucepan.
Stir margarine, dill weed and salt into carrots and pea pods until
margarine is melted.
____________________
Please note, if you should change this recipe it will no longer be an
approved Betty Crocker® Recipe.
You may notice that the nutritional information calculated by MasterCook
is different from the nutritional information listed in the Betty Crocker®
cookbooks. Because MasterCook and Betty Crocker® use different nutritional
analysis programs and different nutrient databases, variations in results
are expected.
Cook:
“0:07″
Per serving: 55 Calories (kcal); 3g Total Fat; (46% calories from fat); 1g Protein; 6g Carbohydrate; 0mg Cholesterol; 117mg Sodium
Food Exchanges: 0 Grain(Starch); 0 Lean Meat; 1 Vegetable; 0 Fruit; 1/2 Fat; 0 Other Carbohydrates
NOTES : Essential Equipment: medium saucepan (about 2-quart size)
Tips
Snow pea pods are very similar to snap pea pods, and they can be
used interchangeably. Both are edible pea pods with tender, sweet
peas inside.
One 6-ounce package of frozen snow (Chinese) pea pods can be
substituted for the fresh pea pods. Thaw them before cooking in
step 3.
Creamy Coleslaw
1/4 cup sour cream
2 tablespoons mayonnaise
OR
2 tablespoons salad dressing
1 1/2 teaspoons sugar
1 teaspoon lemon juice
1 teaspoon Dijon mustard
1/4 teaspoon celery seed
1/8 teaspoon pepper
1/4 of a medium head of cabbage
1/2 of a small carrot
1/2 of a small onion
Mix the sour cream, mayonnaise, sugar, lemon juice, mustard, celery seed
and pepper in the small bowl.
Place a flat side of the 1/4 head of cabbage on a cutting board, and cut
off the core. Cut the cabbage into thin slices with a large sharp knife.
Cut the slices several times to make smaller pieces. You should have about
2 cups.
Peel and shred the carrot. Peel and chop the onion.
Place the cabbage, carrot and onion in the medium bowl. Pour the sour
cream mixture over the vegetables, and mix with a large spoon until the
vegetables are evenly coated with the dressing.
Cover and refrigerate the coleslaw at least 1 hour to blend flavors. Cover
and refrigerate any remaining coleslaw.
Refrigerate:
“1:00″
Per serving: 111 Calories (kcal); 9g Total Fat; (68% calories from fat); 2g Protein; 8g Carbohydrate; 9mg Cholesterol; 76mg Sodium
Food Exchanges: 0 Grain(Starch); 0 Lean Meat; 1 Vegetable; 0 Fruit; 1 Fat; 0 Other Carbohydrates
NOTES : Essential Equipment: small and medium bowls
Lighter Creamy Coleslaw: For 1 gram of fat and 55 calories per
serving, use reduced-fat sour cream and fat-free mayonnaise.
Tip
To save time, purchase a prepackaged coleslaw mixture, washed and
ready to use, from the produce section of the supermarket.
Substitute it for the cabbage, carrots and onion. You will need
about 3 cups of the mixture (6 to 7 ounces).
You can purchase lemon juice that’s ready to use in bottles or
lemon-shaped plastic containers.
Corn
4 ears corn
When Shopping: Look for bright green, tight-fitting fresh-looking silk and
kernels that are plump but not too large. Corn tastes best if it is
purchased and cooked the same day that it was picked. If that’s not
possible, wrap unhusked ears in damp paper towels and refrigerate the corn
up to 2 days.
Preparing for Cooking: Pull the green husks off the ears and remove the
silk just before cooking. Do not put the corn husks or silk in your
garbage disposal. If there are any bad spots on the ears, cut them out.
Break off any long stems, so the corn will fit easily into the pan. If any
ears are too long for your pan, cut or break them in half.
Boiling: Fill a Dutch oven about half full of water. Do not add any salt
because that will make the corn tough. Place the corn in the water. Cover
and heat to boiling over high heat. Once water is boiling, continue
cooking uncovered 2 minutes. Remove from heat, and let stand uncovered
about 10 minutes or until tender when pierced with a fork. Lift corn from
water with tongs, allowing extra water to drip off. Serve immediately with
margarine or butter, salt and pepper.
Microwaving: Place corn and 1/4 cup water in an 8-inch square microwavable
dish. Cover with plastic wrap, folding back 2-inch edge to vent. Microwave
on High 9 to 14 minutes, rearranging ears with tongs after 5 minutes,
until tender when pierced with a fork. Let stand covered 5 minutes. Lift
corn from water with tongs, allowing extra water to drip off.
4 ears of corn is enough for 4 servings
____________________
Please note, if you should change this recipe it will no longer be an
approved Betty Crocker® Recipe.
You may notice that the nutritional information calculated by MasterCook
is different from the nutritional information listed in the Betty Crocker®
cookbooks. Because MasterCook and Betty Crocker® use different nutritional
analysis programs and different nutrient databases, variations in results
are expected.
Per serving: 77 Calories (kcal); 1g Total Fat; (10% calories from fat); 3g Protein; 17g Carbohydrate; 0mg Cholesterol; 14mg Sodium
Food Exchanges: 1 Grain(Starch); 0 Lean Meat; 0 Vegetable; 0 Fruit; 0 Fat; 0 Other Carbohydrates
Cauliflower
2 pounds cauliflower (1 medium head)
When Shopping: Look for a clean, firm cauliflower with nonspreading flower
clusters (the white portion) and green leaves. Some supermarkets sell just
the flower clusters, which are already removed from the stalks. Wrap
tightly and store in the refrigerator up to 1 week.
Preparing for Cooking: Remove outer leaves, and cut off the core, or stem,
close to the head.
Cut any discoloration off of the flower clusters. Wash cauliflower. Cut
the flower clusters (flowerets) off the core, and discard the core.
Boiling: Add 1 inch of water (and 1/4 teaspoon salt if desired) to a
medium saucepan (about 3-quart size). Cover and heat to boiling over high
heat. Add the flowerets. Cover and heat to boiling again. Once water is
boiling, reduce heat just enough so water bubbles gently. Cook covered 10
to 12 minutes or until tender when pierced with a fork; drain in a
strainer.
Steaming: Place a steamer basket in 1/2 inch of water in a skillet or
saucepan. The water should not touch the bottom of the basket. Place
flowerets in basket. Cover tightly and heat to boiling over high heat.
Once water is boiling, reduce heat to low. Steam covered 6 to 8 minutes or
until tender when pierced with a fork.
Microwaving: Place flowerets and 1/4 cup water in a 2-quart microwavable
casserole. Cover with plastic wrap, folding back 2-inch edge to vent.
Microwave on High 12 to 14 minutes, stirring after 6 minutes, until tender
when pierced with a fork. Let stand covered 1 minute; drain in a strainer.
1 medium head (2 pounds) is enough for 4 servings
____________________
Please note, if you should change this recipe it will no longer be an
approved Betty Crocker® Recipe.
You may notice that the nutritional information calculated by MasterCook
is different from the nutritional information listed in the Betty Crocker®
cookbooks. Because MasterCook and Betty Crocker® use different nutritional
analysis programs and different nutrient databases, variations in results
are expected.
Per serving: 22 Calories (kcal); trace Total Fat; (6% calories from fat); 2g Protein; 5g Carbohydrate; 0mg Cholesterol; 27mg Sodium
Food Exchanges: 0 Grain(Starch); 0 Lean Meat; 1 Vegetable; 0 Fruit; 0 Fat; 0 Other Carbohydrates
Carrots
1 pound carrots
When Shopping: Look for firm, smooth carrots, and avoid carrots with
cracks or any that have become soft or limp. Store airtight in the
refrigerator up to 2 weeks.
Preparing for Cooking: Peel carrots with a vegetable peeler, and cut off
ends. Cut carrots crosswise into 1/4-inch slices.
Boiling: Add 1 inch of water (and 1/4 teaspoon salt if desired) to a
medium saucepan (about 2-quart size). Cover and heat to boiling over high
heat. Add the carrot slices. Cover and heat to boiling again. Once water
is boiling, reduce heat just enough so water bubbles gently. Cook covered
12 to 15 minutes or until tender when pierced with a fork; drain in a
strainer.
Steaming: Place a steamer basket in 1/2 inch of water in a skillet or
saucepan. The water should not touch the bottom of the basket. Place
carrot slices in basket. Cover tightly and heat to boiling over high heat.
Once water is boiling, reduce heat to low. Steam covered 9 to 11 minutes
or until tender when pierced with a fork.
Microwaving: Place carrot slices and 1/4 cup water in a 1-quart
microwavable casserole. Cover with plastic wrap, folding back 2-inch edge
to vent. Microwave on High 6 to 8 minutes, stirring after 4 minutes, until
tender when pierced with a fork. Let stand covered 1 minute; drain in a
strainer.
1 pound (6 or 7 medium) is enough for 4 servings
____________________
Please note, if you should change this recipe it will no longer be an
approved Betty Crocker® Recipe.
You may notice that the nutritional information calculated by MasterCook
is different from the nutritional information listed in the Betty Crocker®
cookbooks. Because MasterCook and Betty Crocker® use different nutritional
analysis programs and different nutrient databases, variations in results
are expected.
Per serving: 43 Calories (kcal); trace Total Fat; (3% calories from fat); 1g Protein; 10g Carbohydrate; 0mg Cholesterol; 35mg Sodium
Food Exchanges: 0 Grain(Starch); 0 Lean Meat; 2 Vegetable; 0 Fruit; 0 Fat; 0 Other Carbohydrates
Caesar Salad
1 large bunch or 2 small bunches romaine
1 clove garlic
8 flat anchovy fillets (from 2-ounce can),
if desired
1/3 cup olive or vegetable oil
3 tablespoons lemon juice
1 teaspoon Worcestershire sauce
1/4 teaspoon salt
1/4 teaspoon ground mustard (dry)
Freshly ground pepper
1 cup garlic-flavored croutons
1/3 cup grated Parmesan cheese
Remove any limp outer leaves from the romaine, and discard. Break
remaining leaves off the core, and rinse with cool water. Shake off excess
water, and blot to dry, or roll up the leaves in a clean, kitchen towel or
paper towel to dry. Tear the leaves into bite-size pieces. You will need
about 10 cups of romaine pieces.
Peel the garlic, and cut the clove in half. Rub the inside of the bowl-a
wooden salad bowl works best-with the cut sides of the garlic. Allow a few
small pieces of garlic to remain in the bowl if desired.
Cut up the anchovies, and place in the bowl. Add the oil, lemon juice,
Worcestershire sauce, salt, mustard and pepper. Mix well with a fork or
wire whisk.
Add the romaine, and toss with 2 large spoons or salad tongs until coated
with the dressing. Sprinkle with the croutons and cheese. To keep salad
crisp, serve immediately.
____________________
Please note, if you should change this recipe it will no longer be an
approved Betty Crocker® Recipe.
You may notice that the nutritional information calculated by MasterCook
is different from the nutritional information listed in the Betty Crocker®
cookbooks. Because MasterCook and Betty Crocker® use different nutritional
analysis programs and different nutrient databases, variations in results
are expected.
Per serving: 169 Calories (kcal); 14g Total Fat; (71% calories from fat); 5g Protein; 8g Carbohydrate; 3mg Cholesterol; 225mg Sodium
Food Exchanges: 1/2 Grain(Starch); 1/2 Lean Meat; 1/2 Vegetable; 0 Fruit; 2 1/2 Fat; 0 Other Carbohydrates
NOTES : Essential Equipment: large salad or mixing bowl
Lighter Caesar Salad: For 9 grams of fat and 120 calories per
serving, decrease oil to 3 tablespoons, increase lemon juice to
1/4 cup and add 2 tablespoons water to anchovy mixture. Decrease
cheese to 3 tablespoons.
Some traditional Caesar salad recipes may call for raw egg. Using
uncooked eggs may cause certain types of food poisoning, so these
recipes should be avoided.
Tips
To save time, purchase romaine already washed, torn and ready to
use. You will need 10 cups, which is about 14 ounces.
To do ahead, wash and dry romaine and seal in a plastic bag or
airtight container. It will keep up to a week in the refrigerator.
Brown Sugar-Glazed Carrots
2 pounds carrots (6 to 7 medium)
1/2 teaspoon salt, if desired
2/3 cup packed brown sugar
1/4 cup margarine or butter
1 teaspoon grated orange peel
1/2 teaspoon salt
Peel the carrots, and cut into 1/4-inch slices. Heat 1 inch water to
boiling in the saucepan over high heat. Add the 1/4 teaspoon salt if
desired. Add the carrot slices. Cover and heat to boiling again. Reduce
heat just enough so water bubbles gently. Cook covered 12 to 15 minutes or
until carrots are tender when pierced with a fork.
While carrots are cooking, heat the brown sugar, margarine, orange peel
and 1/2 teaspoon salt in the skillet over medium heat, stirring
constantly, until sugar is dissolved and mixture is bubbly. Be careful not
to overcook or the mixture will taste scorched. Remove the skillet from
the heat.
Drain carrots in a strainer, then stir them into the brown sugar mixture.
Cook over low heat about 5 minutes, stirring occasionally and gently,
until carrots are glazed and hot.
____________________
Please note, if you should change this recipe it will no longer be an
approved Betty Crocker® Recipe.
You may notice that the nutritional information calculated by MasterCook
is different from the nutritional information listed in the Betty Crocker®
cookbooks. Because MasterCook and Betty Crocker® use different nutritional
analysis programs and different nutrient databases, variations in results
are expected.
Cook:
“0:15″
Per serving: 163 Calories (kcal); 6g Total Fat; (31% calories from fat); 1g Protein; 28g Carbohydrate; 0mg Cholesterol; 242mg Sodium
Food Exchanges: 0 Grain(Starch); 0 Lean Meat; 2 Vegetable; 0 Fruit; 1 Fat; 1 Other Carbohydrates
NOTES : Essential Equipment: 3-quart saucepan; 10- or 12-inch skillet.
Broccoli
1 1/2 pounds broccoli
When Shopping: Look for firm, compact dark green clusters, and avoid
thick, tough stems. Wrap broccoli tightly and store in the refrigerator up
to 5 days.
Preparing for Cooking: Trim the large leaves, and cut off any tough ends
of lower stems. Rinse with cool water. For spears, cut lengthwise into
1/2-inch-wide stalks. For pieces, cut into 1/2-inch-wide stalks, then cut
crosswise into 1-inch pieces.
Boiling: Add 1 inch of water (and 1/4 teaspoon salt if desired) to a
medium saucepan (about 3-quart size). Add the broccoli spears or pieces.
Cover and heat to boiling over high heat. Once water is boiling, reduce
heat just enough so water bubbles gently. Cook uncovered 10 to 12 minutes
or until crisp-tender when pierced with a fork; drain in a strainer.
Steaming: Place a steamer basket in 1/2 inch of water in a skillet or
saucepan. The water should not touch the bottom of the basket. Place
broccoli spears or pieces in basket. Cover tightly and heat to boiling
over high heat. Once water is boiling, reduce heat to low. Steam covered
10 to
11 minutes or until stems are crisp-tender when pierced with a fork.
Microwaving Spears: Place broccoli in an 8-inch square microwavable dish,
arranging in a spoke pattern with flowerets toward the center. Add 1 cup
water. Cover with plastic wrap, folding back 2-inch edge to vent.
Microwave on High 9 to 11 minutes, rotating dish 1/4 turn every 4 minutes,
until crisp-tender when pierced with a fork. Let stand covered 5 minutes;
drain in a strainer.
Microwaving Pieces: Place broccoli and 1 cup water in a 2-quart
microwavable casserole. Cover with plastic wrap, folding back 2-inch edge
to vent. Microwave on High 9 to 11 minutes, stirring every 4 minutes,
until crisp-tender when pierced with a fork. Let stand covered 5 minutes;
drain.
1 1/2 pounds is enough for 4 servings
____________________
Please note, if you should change this recipe it will no longer be an
approved Betty Crocker® Recipe.
You may notice that the nutritional information calculated by MasterCook
is different from the nutritional information listed in the Betty Crocker®
cookbooks. Because MasterCook and Betty Crocker® use different nutritional
analysis programs and different nutrient databases, variations in results
are expected.
Per serving: 29 Calories (kcal); trace Total Fat; (8% calories from fat); 3g Protein; 5g Carbohydrate; 0mg Cholesterol; 28mg Sodium
Food Exchanges: 0 Grain(Starch); 0 Lean Meat; 1 Vegetable; 0 Fruit; 0 Fat; 0 Other Carbohydrates
Bread Stuffing
2 large celery stalks with leaves
1 medium onion
3/4 cup margarine or butter (1 1/2 sticks)
9 cups soft bread cubes
1 1/2 teaspoons chopped fresh thyme
OR
1/2 teaspoon dried thyme leaves
1 teaspoon salt
1/2 teaspoon ground sage
1/4 teaspoon pepper
Chop the celery, including the leaves. Peel and chop the onion.
Melt the margarine in the Dutch oven over medium-high heat. Cook the
celery and onion in margarine 6 to 8 minutes, stirring occasionally, until
tender when pierced with a fork. Remove the Dutch oven from the heat.
Gently toss the celery mixture with the bread cubes, thyme, salt, sage and
pepper, using a spoon, until bread cubes are evenly coated.
Fill wishbone area with stuffing. Fasten neck skin to back with skewer.
Fold wings across back with tips touching.
Fill body cavity lightly with stuffing. Do not pack; stuffing will expand.
Tuck drumsticks under band of skin at tail, or skewer to tail.
Makes 10 servings, about 1/2 cup each
____________________
Please note, if you should change this recipe it will no longer be an
approved Betty Crocker® Recipe.
You may notice that the nutritional information calculated by MasterCook
is different from the nutritional information listed in the Betty Crocker®
cookbooks. Because MasterCook and Betty Crocker® use different nutritional
analysis programs and different nutrient databases, variations in results
are expected.
Per serving: 234 Calories (kcal); 15g Total Fat; (58% calories from fat); 4g Protein; 21g Carbohydrate; 37mg Cholesterol; 594mg Sodium
Food Exchanges: 1 1/2 Grain(Starch); 0 Lean Meat; 0 Vegetable; 0 Fruit; 3 Fat; 0 Other Carbohydrates
NOTES : Essential Equipment: Dutch oven (about 4-quart size) or 12-inch
skillet
Lighter Bread Stuffing: For 6 grams of fat and 130 calories per
serving, decrease margarine to 1/4 cup. Heat margarine and 1/2 cup
chicken broth to boiling in Dutch oven over medium-high heat. Cook
celery and onion in broth mixture.
Baked Potatoes
1 or more medium baking potatoes (russet or
Idaho) — all about the same size
Margarine or butter — if desired
Sour cream or plain yogurt — 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.
Bake 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.
To serve, cut an X in the top of each potato. Gently squeeze potato from
the bottom to force the potato open. Serve with margarine or sour cream.
Bake:
“1:15″
Per serving: 96 Calories (kcal); trace Total Fat; (1% calories from fat); 3g Protein; 22g Carbohydrate; 0mg Cholesterol; 7mg Sodium
Food Exchanges: 1 1/2 Grain(Starch); 0 Lean Meat; 0 Vegetable; 0 Fruit; 0 Fat; 0 Other Carbohydrates
NOTES : Essential Equipment: nothing special
To Microwave 4 potatoes: Scrub the potatoes thoroughly with a
vegetable brush, but do not peel. Pierce potatoes on all sides
with a fork to allow steam to escape while the potatoes cook.
Arrange potatoes about 2 inches apart in a circle on a
microwavable paper towel in microwave oven. Microwave uncovered on
High 11 to 13 minutes, turning potatoes over after 6 minutes,
until tender when squeezed gently. Be sure to use a pot holder
because potatoes will be very hot to the touch. Let stand
uncovered 5 minutes. Continue with step 4
Tips
The bake time and oven temperature for baking potatoes can be
adjusted so that other foods can be baking in the oven at the same
time. Bake potatoes in a 350ş oven 1 hour 15 minutes to 1 hour 30
minutes, in a 325ş oven about 1 hour 30 minutes.
If potatoes are wrapped in aluminum foil before being baked, the
steam cannot escape during baking, so the potatoes will be gummy
instead of fluffy.
Baked Potato Wedges
3/4 teaspoon salt
1/2 teaspoon sugar
1/2 teaspoon paprika
1/4 teaspoon ground mustard (dry)
1/4 teaspoon garlic powder — if desired
3 medium baking potatoes (russet or Idaho), 8 to 10
ounces each
Cooking spray
Heat the oven to 425ş. Mix the salt, sugar, paprika, mustard and garlic
powder in a small bowl or measuring cup.
Scrub the potatoes thoroughly with a vegetable brush, but do not peel. Cut
each potato lengthwise in half. Turn potatoes cut sides down, and cut each
half lengthwise into 4 wedges. Place potato wedges, skin sides down, in
the pan.
Spray the potato wedges with cooking spray until lightly coated. Sprinkle
with the salt mixture.
Bake uncovered 25 to 30 minutes or until potatoes are tender when pierced
with fork. The baking time will vary, depending on the size and type of
the potato used.
____________________
Please note, if you should change this recipe it will no longer be an
approved Betty Crocker® Recipe.
You may notice that the nutritional information calculated by MasterCook
is different from the nutritional information listed in the Betty Crocker®
cookbooks. Because MasterCook and Betty Crocker® use different nutritional
analysis programs and different nutrient databases, variations in results
are expected.
Bake:
“0:30″
Per serving: 76 Calories (kcal); trace Total Fat; (1% calories from fat); 2g Protein; 17g Carbohydrate; 0mg Cholesterol; 405mg Sodium
Food Exchanges: 1 Grain(Starch); 0 Lean Meat; 0 Vegetable; 0 Fruit; 0 Fat; 0 Other Carbohydrates
Au Gratin Potatoes
Cooking spray
2 pounds potatoes (about 6 medium)
1 small onion
2 tablespoons margarine or butter
1 tablespoon all-purpose flour
1/2 teaspoon salt
1/4 teaspoon pepper
2 cups milk
2 cups shredded natural sharp Cheddar cheese (8
ounces)
1/4 cup dry bread crumbs
Heat the oven to 375ş. Spray the casserole with cooking spray. Scrub the
potatoes thoroughly with a vegetable brush. Peel the onion, and chop into
very small pieces.
Melt the margarine in the saucepan over medium heat. Cook the onion in the
margarine about 2 minutes, stirring occasionally, until softened.
Stir in the flour, salt and pepper. Cook 1 to 2 minutes, stirring
constantly, until smooth and bubbly. Remove the saucepan from the heat.
Stir in the milk. Heat to boiling over medium heat, stirring constantly.
Continue boiling 1 minute, stirring constantly. Remove the saucepan from
the heat. Stir in 1 1/2 cups of the cheese until it is melted.
Peel the potatoes if you like, but peeling is not necessary. Cut the
potatoes into enough thin slices to measure about 6 cups. Spread half the
slices in the sprayed casserole. Pour half the sauce over the potatoes.
Repeat with the remaining potatoes and sauce.
Bake uncovered 1 hour. Remove the casserole from the oven. Sprinkle with
the bread crumbs and remaining 1/2 cup cheese. Bake uncovered about 10
minutes longer or until cheese is melted and potatoes are tender when
pierced with a fork. Let stand 5 minutes before serving.
____________________
Please note, if you should change this recipe it will no longer be an
approved Betty Crocker® Recipe.
You may notice that the nutritional information calculated by MasterCook
is different from the nutritional information listed in the Betty Crocker®
cookbooks. Because MasterCook and Betty Crocker® use different nutritional
analysis programs and different nutrient databases, variations in results
are expected.
Baking Time:
“1:10″
Per serving: 385 Calories (kcal); 19g Total Fat; (44% calories from fat); 16g Protein; 37g Carbohydrate; 51mg Cholesterol; 545mg Sodium
Food Exchanges: 2 Grain(Starch); 1 1/2 Lean Meat; 1/2 Vegetable; 0 Fruit; 3 Fat; 0 Other Carbohydrates
NOTES : Let Stand: 5 minutes
Essential Equipment: shallow 2-quart casserole or 8-inch square
baking dish; medium saucepan (about 2-quart size)
Tips
The sauce may separate a bit after the potatoes bake. Cool, and
the flavor will be just as good.
To measure the capacity of your casserole dish, fill it with water
using a measuring cup. A 2-quart casserole will hold 8 cups of
water.
Asparagus
1 1/2 pounds asparagus
Preparing for Cooking: Break off and discard the tough ends of the
asparagus stalks where they snap easily. Wash asparagus thoroughly,
including the tips, to remove any sandy soil. Remove the scales if sandy
or tough. If stalk ends are quite large, peel about 2 inches of the end
with a vegetable peeler, so they will be more tender after cooking.
Boiling: Add 1 inch of water (and 1/4 teaspoon salt if desired) to a large
skillet (about 10-inch size). Cover and heat to boiling over high heat.
Add asparagus spears. Cover and heat to boiling again. Once water is
boiling, reduce heat just enough so water bubbles gently. Cook covered 8
to 12 minutes or until crisp-tender when pierced with a fork. Thinner,
young asparagus will cook more quickly than the more mature, thicker
stalks. Lift asparagus from water with tongs, allowing extra water to drip
off.
Steaming: Place a steamer basket in 1/2 inch of water in a skillet or
saucepan. The water should not touch the bottom of the basket. Place
asparagus spears in basket. Cover tightly and heat to boiling over high
heat. Once water is boiling, reduce heat to low. Steam covered 6 to 8
minutes or until crisp-tender when pierced with a fork.
Microwaving: Place asparagus spears and 1/4 cup water in an 8-inch square
microwavable dish. Cover with plastic wrap, folding back 2-inch edge to
vent. Microwave on High 6 to 9 minutes, rotating dish 1/2 turn after 3
minutes, until crisp-tender when pierced with a fork. Let stand covered 1
minute; drain in a strainer.
____________________
Please note, if you should change this recipe it will no longer be an
approved Betty Crocker® Recipe.
You may notice that the nutritional information calculated by MasterCook
is different from the nutritional information listed in the Betty Crocker®
cookbooks. Because MasterCook and Betty Crocker® use different nutritional
analysis programs and different nutrient databases, variations in results
are expected.
Per serving: 21 Calories (kcal); trace Total Fat; (5% calories from fat); 2g Protein; 4g Carbohydrate; 0mg Cholesterol; 2mg Sodium
Food Exchanges: 0 Grain(Starch); 0 Lean Meat; 1 Vegetable; 0 Fruit; 0 Fat; 0 Other Carbohydrates
NOTES : 1 1/2 pounds is enough for 4 servings
When Shopping: Look for smooth, firm, medium-size spears with
tightly closed tips. Cover stem ends with damp paper towel, wrap
airtight and store in the refrigerator up to 3 days.
Acorn Squash
1 1/2 pounds acorn squash (1 1/2 to 2 pounds)
1 tablespoon margarine
Preparing for Cooking: Wash squash. Cut lengthwise in half. You will need
to do this on a cutting board and using your biggest knife because the
shell is quite tough. Scrape out the seeds and fibers with a soup spoon.
Baking: Heat the oven to 400ş. Place squash, cut sides up, in a baking
dish. Sprinkle cut sides with salt and pepper. Place small dabs of
margarine or butter over cut surface and in cavity, using about 1
tablespoon margarine for each squash. Pour water into baking dish until it
is about 1/4 inch deep. Cover with aluminum foil. The squash will probably
be taller than the baking dish, so the foil may touch the squash.
Bake 30 to 40 minutes or until tender when pierced with a fork. When
removing the foil to test for doneness, open a side of the foil away from
you to allow steam to escape. Lift the squash from the baking dish with a
large spoon or spatula. Scrape the cooked squash out of the shell and into
a serving dish.
Microwaving: Pierce whole squash with knife in several places to allow
steam to escape. Place on paper towel. Microwave 4 to 6 minutes or until
squash is hot and rind is firm but easy to cut; cool slightly. Carefully
cut in half; remove seeds. Arrange halves, cut sides down, on 10-inch
plate. Cover and microwave 5 to 8 minutes or until squash is tender when
pierced by knife.
1 1/2 to 2 pounds is enough for 4 servings
____________________
Please note, if you should change this recipe it will no longer be an
approved Betty Crocker® Recipe.
You may notice that the nutritional information calculated by MasterCook
is different from the nutritional information listed in the Betty Crocker®
cookbooks. Because MasterCook and Betty Crocker® use different nutritional
analysis programs and different nutrient databases, variations in results
are expected.
Per serving: 77 Calories (kcal); 3g Total Fat; (31% calories from fat); 1g Protein; 14g Carbohydrate; 0mg Cholesterol; 37mg Sodium
Food Exchanges: 1 Grain(Starch); 0 Lean Meat; 0 Vegetable; 0 Fruit; 1/2 Fat; 0 Other Carbohydrates
NOTES : When Shopping: Look for hard, tough rinds with no soft spots. The
squash should feel heavy for its size.
Tips
Use a glass baking dish if possible. If you use a metal pan, the
water may leave a dark mark on it.
For more flavor, mash the cooked squash with a fork, then stir in
about 1 tablespoon margarine or butter and 1 tablespoon packed
brown sugar.
Polenta Plus
1/4 pound butter
2 cloves garlic — minced
1/2 pound ham — diced
4 cups chicken broth
1 cup milk
3 cups yellow cornmeal
6 California Fresh Eggs
OR
10 1/2 ounces liquid or frozen whole egg product
Preheat oven to 325 degrees F.
Grease an 18″ × 24″ sheet pan.
Melt butter.
Sauté garlic and ham until ham is lightly browned.
Add broth, milk and bring to a boil.
Reduce heat; add cornmeal and stir until thickened.
In a separate bowl, beat eggs until well mixed.
Remove polenta from heat and beat in eggs.
Spread polenta in greased pan, smoothing surface.
Bake 20 minutes until set and lightly browned.
Cool slightly. Cut into triangles.
Description:
“Polenta plus . . . a little egg for extra nutrition and flavor.”
Per serving: 123 Calories (kcal); 6g Total Fat; (43% calories from fat); 5g Protein; 12g Carbohydrate; 55mg Cholesterol; 266mg Sodium
Food Exchanges: 1 Grain(Starch); 1/2 Lean Meat; 0 Vegetable; 0 Fruit; 1 Fat; 0 Other Carbohydrates
NOTES : These polenta triangles are laced with hints of garlic and dotted
with ham. They’re a great change from English Muffins for “Eggs
Benedicto” or they can be hand-held and eaten on the run.
Polenta
6 cups water
1 pound coarse cornmeal
2 teaspoons salt
1 cup Parmesan cheese — grated
4 tablespoons butter
Boil together 6 cups water, coarse cornmeal and salt for 5-8 minutes. Stir
in grated Parmesan cheese and butter.
Per serving: 405 Calories (kcal); 13g Total Fat; (28% calories from fat); 12g Protein; 59g Carbohydrate; 31mg Cholesterol; 1046mg Sodium
Food Exchanges: 4 Grain(Starch); 1 Lean Meat; 0 Vegetable; 0 Fruit; 2 Fat; 0 Other Carbohydrates
Serving Ideas : Smoked Pork Chops
Pecan-Date Filling
1 cup chopped or pitted dates — snipped
1/2 cup orange juice
1 teaspoon lemon juice
1/3 cup chopped pecans — toasted
Combine chopped dates or pitted dates (snipped) and orange juice in
saucepan over medium heat. Simmer 6 to 8 minutes, stirring occasionally,
until very thick. Stir in lemon juice and chopped, toasted pecans. Cool.
Yield:
“1 3/4 cups”
Per serving: 58 Calories (kcal); 2g Total Fat; (28% calories from fat); 1g Protein; 11g Carbohydrate; 0mg Cholesterol; 1mg Sodium
Food Exchanges: 0 Grain(Starch); 0 Lean Meat; 0 Vegetable; 1/2 Fruit; 1/2 Fat; 0 Other Carbohydrates
STEWED TOMATOES
6 to 8 ripe tomatoes
2 tablespoons margarine
1 medium onion, thinly sliced
3/4 cup chopped celery
1/2 cup chopped green pepper
3 tablespoons sugar (more or less)
1 small bay leaf
1 teaspoon salt
1/8 teaspoon pepper
Core tomatoes; place in boiling water for about 15 to 20 seconds, then into ice water to cool quickly; peel. Cut tomatoes in wedges. In Crock Pot, combine all ingredients. Cover and cook on low 8-9 hours. Remove bay leaf. Sprinkle top with parsley, if desired. Serve as a side dish or freeze in portions for soups or other recipes.
Serves 6.