1999
KWQC-TV6 Recipes
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APPETIZERS/BEVERAGES
12/22/1999 HOLIDAY APPETIZERS (MIKE REEH)
BREADS
01/22/1999 FLAX WHOLE-WHEAT BREAD
DESSERTS
12/09/1999 APPLE FLAMBE
08/27/1999 APPLESAUCE RAISIN CAKE BY DIETICIAN JANE
04/20/1999 BANANA RHUBARB CREAM PIE
12/10/1999 CAKE IN A CUP
10/08/1999 CARAMEL APPLE CRUMB PIE BY JOANNA LUND
03/17/1999 CHOCOLATE TRUFFLES
03/24/1999 CREAM PUFF PASTE
09/23/1999 DAIRY-FREE,LOW-FAT PUMPKIN PIE FROM GREATEST GRAINS
12/13/1999 ENGLISH MINCEMEAT PIES
01/22/1999 FLAX OATMEAL COOKIES
09/03/1999 FRESH APPLE CAKE (GREATEST GRAINS)
12/15/1999 FRESH FRUIT SPONGE CAKE
09/29/1999 HOT FUDGE TOPPING (HOMEMADE) BY MIKE REEH
05/03/1999 JAN TEMPLE'S MAY RECIPES
07/26/1999 JOANNA'S SUMMER PIES
05/18/1999 MUD PUDDING
12/07/1999 NORTH POLE EGGNOG CHEESECAKE (JOANNA LUND)
01/26/1999 OLD-FASHIONED BANANA BREAD
09/16/1999 ORANGE MARMALADE CHOCOLATE CREAM PIE
03/11/1999 PARTYLINE KAHLUA CHEESECAKE BY JOANNA LUND
11/19/1999 PUMPKIN CHIFFON PIE (HEALTHY EXCHANGES)
11/01/1999 PUMPKIN PLUS CHEESECAKE (JAN TEMPLE - IA STATE EXT OFFICE)
06/02/1999 RHUBARB MUFFINS BY DARLENE JOHNSON
01/26/1999 SCRUMPTIOUS WHITE CHOCOLATE CHEESECAKE
02/12/1999 TOFU KEY LIME PIE (JANE REINHARDT-MARTIN, RD,LD)
ENTREES
10/27/1999 ALE MARINATED PORK BROIL
06/02/1999 APACHE STEAK W/ROASTED TOMATO & MUSHROOMS
02/17/1999 BLACKENED GROUPER WITH KILLER CRAWFISH ETOUFEE
07/09/1999 BRUNCH ON THE RUN BY RACHEL HUITT
06/16/1999 CHICKEN MADEIRA (PLANTED EARTH CAFE)
11/12/1999 CHICKEN PASTA ANTONIO (CHEF TONY/SHORT HILLS COUNTRY CLUB)
02/18/1999 CHOP HOUSE PASTA (CHEF GERALD LOWRY/THE RADISSON
03/10/1999 CILANTRO GLAZED SNAPPER WITH SESAME STIR FRY
01/26/1999 COZY CROCK COMFORT
03/04/1999 CRAWFISH TETRAZINI
07/01/1999 DELUXE TURKEY CLUB PIZZA
03/31/1999 FIVE MINUTE SKILLET SUPPER
04/21/1999 FRENCH CUT PORK CHOPS W/BLACK PEPPER AND PAN GRAVY
05/26/1999 GRILLED SALMON CAESAR
08/18/1999 GRILLED SHARK BY PETER HARMAN
02/03/1999 HERB CRUSTED STUFFED GOLDEN TROUT
12/09/1999 ITALIAN SAUSAGE & BOW TIES
12/01/1999 MEDALLIONS OF BEEF W/IOWA BLUE CHEESE SAUCE (MIKE REEH)
08/11/1999 MISS MAMIE'S CATFISH HOUSE RECIPES BY MIKE OSBORN
12/29/1999 NEW ORLEANS BARBEQUE PRAWNS
02/12/1999 ORIENTAL TOFU STIR FRY BY JANE REINHARDT-MARTIN,RD,LD
04/28/1999 PAN FRIED CHICKEN WITH COUNTRY GRAVY
09/01/1999 PAN SEARED TROUT W/STRAWBERRY ALMOND GLAZE
09/08/1999 PASTA MILANO FROMAGEO
11/17/1999 PORK CHOPS WITH SWEET POTATOES AND APPLES (MIKE REEH)
10/20/1999 PORK SACTIMBOCCA ALA ROMANO (MIKE REEH)
02/16/1999 SALMON A LA BOETJE BY CHEF MIKE OSBORN
02/15/1999 SAUTEED FILETS BY CHEF KEVIN OF THE ABBEY HOTEL
03/03/1999 SAUTEED WALLEYE MUENIERE(LEMON SAUCE)/CRABBIES
04/14/1999 SHERRIED PORK TENDERLOINS
02/10/1999 SHRIMP AU GRATIN DELTA STYLE
11/09/1999 SHRIMP ETOUFEE
10/06/1999 SKILLET PORK CHOPS
04/07/1999 SOUTHWESTERN STYLE MEATLOAF
08/04/1999 SPORTSMAN GRILL
05/05/1999 TEQUILA LIME FAJITAS
07/15/1999 VEGETARIAN LASAGNA (GREATEST GRAINS)
MISCELLANEOUS
09/14/1999 5-A-DAY RECIPES 9/14/99
05/21/1999 BABY TALK RECIPES
01/08/1999 BOOK REVIEW (JANUARY) BY JANE REINHARDT--MARTIN, RD, LD
07/08/1999 BOOK REVIEW (JULY) JANE REINHARDT-MARTIN, RD, LD
03/26/1999 BOOK REVIEW (MARCH) BY JANE REINHARDT-MARTIN, RD, LD
10/04/1999 BOOK REVIEW (OCTOBER) BY JANE REINHARDT-MARTIN, RD, LD
06/24/1999 BRIDAL SHOWER BRUNCH
08/19/1999 BTS BREAKFASTS WITH MOLLY PELZER
04/28/1999 CHEF'S SALT
11/05/1999 CINNAMON AND APPLE GARLAND (BY REBECCA)
10/08/1999 CLAY POT SCARECROW
10/22/1999 COFFEE CAN LUMINARIES
06/09/1999 COOL SUMMER SANDWICHES
07/30/1999 DIETITIAN JANE'S NUTRITION WEBSITE PICKS
08/25/1999 ETOUFFEE SAUCE BY TONY GARCIA
10/04/1999 FALL FOOD AND FUN - JAN TEMPLE
06/16/1999 GRILLED PORTABELLO & PEPPERS W/FRESH SPRING GREEN SALAD BY CHEF TONY
02/01/1999 HEART HEALTHY RECIPES
06/25/1999 JUNE DAIRY MONTH RECIPES
08/02/1999 KEEPING COOL RECIPES BY JAN TEMPLE
03/01/1999 MARCHING INTO SPRING RECIPES
09/10/1999 NATIONAL 5 A DAY WEEK RECIPES - JAN TEMPLE
12/03/1999 NORTH WOODS SWEATSHIRT (REBECCA WOOD)
12/17/1999 ORNAMENT TREE
11/29/1999 POINSETTIA ANGEL (BEN FRANKLIN CRAFTS)
07/26/1999 POWER FOOD FOR PEAK PERFORMANCE (MOLLY PELZER)
10/01/1999 PUMPKIN SWEATSHIRT BY REBECCA
09/10/1999 SCARECROW HAT BY REBECCA
11/11/1999 SMOKED SALMON PATE (THE MARK)
04/05/1999 SPRINGTIME-VEGETABLES, SALADS AND MORE
07/21/1999 SUMMER GRILLING - MIKE REEH & TONY GARCIA
07/28/1999 SUMMER GRILLING,JULY 28/CHEF DOMINIC RIVERA
06/28/1999 SUMMER GRILLING-CHEF DOMINIC RIVERA/THE FAITHFUL PILOT
07/01/1999 SUMMER GRILLING-CHEF GERALD LAWRY/THE RADISSON QUAD CITY PLAZA HOTEL
07/07/1999 SUMMER GRILLING/JULY 7, 1999
06/07/1999 SUMMERTIME COOKING BY JAN TEMPLE
05/12/1999 TONY'S MARVELOUS MARINADES
07/05/1999 TRAVEL, PICNIC & KITCHEN FUN BY JAN TEMPLE
07/14/1999 TRIANGLE OF 3 SUMMER GRILLING W/PETER HARMAN
SOUPS/SALADS
01/26/1999 BROCCOLI-CHEESE TOSSED SALAD
01/26/1999 CHUNKY ITALIAN TOMATO SOUP
01/06/1999 CREAM OF TOMATO BISQUE SOUP
04/30/1999 GARDEN SALAD AND BASIL VINAIGRETTE DRESSING
08/13/1999 GREEK GAZPACHO
05/19/1999 GRILLED SEAFOOD SALAD
09/22/1999 LOWFAT POTATO LEEK SOUP
09/15/1999 MARYLAND CRAB AND CORN BISQUE
01/27/1999 MEXICO CITY TORTILLA CHICKEN SOUP
01/20/1999 MINESTRONE WITH PESTO
08/25/1999 OLD TIME PEA SALAD BY JOANNA LUND
06/22/1999 PERFECT PROTEIN SALAD
01/12/1999 POTATO-PLUS SOUP
01/13/1999 SPLIT PEA AND HAM SOUP
02/24/1999 TABBOULEH
02/26/1999 TOFU CHILI BY CHEF JACK CAMPBELL FROM GREATEST GRAINS
01/26/1999 TURKEY TETRAZZINI SOUP
01/26/1999 UNSTUFFED CABBAGE SOUP
10/28/1999 VEGETABLE SOUP (GREATEST GRAINS)
01/20/1999 VERY LOW FAT CREAM OF VEGETABLE SOUP
APPETIZERS/BEVERAGES
Printable Recipe
HOLIDAY APPETIZERS (MIKE REEH)
12/22/1999
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BLACK AND BLUE BEEF FILETS:
Cut beef tenders into 2 ounce medallions. Generously season with black pepper. Sear beef in hot skillet. Remove rare, top with Maytag Blue cheese (crumbled) and serve warm.
SEA SCALLOPS IN BACON
Wrap large sea scallops in bacon and secure with toothpick. Bake at 400 degrees for 10 minutes or until bacon is crisp.
SOUTHWESTERN CHICKEN QUESADILLA BAKE
12" flour tortilla
2 oz. salsa - black bean
4 oz. pulled chicken
2 oz. Monterey Jack cheese
2 oz. Cheddar cheese
Lay flour tortilla flat. Spread 2 oz. black bean salsa over half. Place chicken over salsa. Top with cheese and fold in half. Bake in 400 degree oven for 10-12 minutes. Cut and serve with Guacamole, sour cream and salsa.
BREADS
Printable Recipe
FLAX WHOLE-WHEAT BREAD
01/22/1999
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Yield: 1 loaf (16 slices)
1 1/4 cups water
1 tablespoon honey
1 3/4 cups bread flour
1 3/4 cups whole wheat flour
3/4 cup milled flaxseed*
1 1/2 teaspoons salt
1 tablespoon brown sugar
2 tablespoons dry skim milk powder
2 tablespoons shortening
2 teaspoons fast rising instant yeast
Measure ingredients and place in bread machine pan in order recommended by manufacturer. Select Whole-Wheat Rapid Cycle. Remove baked bread from pan and let cool on wire rack.
*Mill flaxseed in a coffee grinder to a granular, free-flowing meal.
DESSERTS
Printable Recipe
APPLE FLAMBE
12/09/1999
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2 medium size apples (color of your choice), thinly sliced
1/3 cup brown sugar
1/3 cup margarine
1/2 cup Apple Brandy
1/2 gallon vanilla ice cream
Melt margarine in large skillet, add brown sugar and sliced apples and saute. Add Apple Brandy and light with flame to burn off alcohol. Serve over top of vanilla ice cream.
Serves 4 people
Printable Recipe
APPLESAUCE RAISIN CAKE BY DIETICIAN JANE
08/27/1999
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1-1/4 cups all-purpose flour
1-1/4 cups soy flour
1-3/4 cups sugar
1/4 teaspoon baking powder
1-1/2 teaspoon baking soda
1 teaspoon salt
1 teaspoon cinnamon
1/2 teaspoon cloves
1/2 teaspoon allspice
1/2 teaspoon nutmeg
1/2 cup soybean oil
2 cups applesauce
2 eggs
2 egg whites
1 cup raisins
1/2 cup chopped walnuts (if desired)
Preheat oven to 350 degrees F. Grease a 9" x 13" pan baking pan.
Mix the dry ingredients together thoroughly. Add soybean oil and applesauce. With an electric mixer, beat for 3 minutes on medium speed. Add the eggs and beat for an additional 2 minutes. Fold the raisins and nuts (if desired) into the batter. Pour into the baking pan. Bake for 45-50 minutes until cake surface springs back when touched lightly.
If this is too much cake, freeze a portion of it for later use. It freezes great!
Jane Reinhardt-Martin, RD, LD Copywright 1999 All Rights Reserved
Printable Recipe
BANANA RHUBARB CREAM PIE
04/20/1999
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2 cups chopped fresh rhubarb
3/4 cup water
1 (4-serving) package JELL-O sugar-free strawberry gelatin
2 cups (2 medium) diced bananas
1 (6-ounce) Keebler graham cracker piecrust
1 (4-serving) package JELL-O sugar-free instant vanilla pudding mix
2/3 cup Carnation Nonfat Dry Milk Powder
1 cup Cool Whip Free
2 tablespoons (1/2 ounce) chopped walnuts
In a medium saucepan, combine rhubarb and water. Cover and cook over medium heat for 10 minutes or until rhubarb becomes soft. Add dry gelatin. Mix well to dissolve gelatin. Place saucepan on a wire rack and allow mixture to cool for 15 minutes. Evenly arrange bananas in piecrust. In a large bowl, combine dry pudding mix, dry milk powder, and cooled rhubarb mixture. Mix well using a wire whisk. Blend in 1/4 cup Cool Whip Free. Spread mixture evenly over bananas. Refrigerate for at least 1 hour. Just before serving, spread remaining 3/4 cup Cool Whip Free over set filling and sprinkle walnuts over top. Cut into 8 servings.
HINT: To prevent bananas from turning brown, mix with 1 teaspoon lemon juice or sprinkle with Fruit Fresh.
Serves 8 - Each serving equals:
HE: 1/2 Fruit, 1/2 Vegetable, 1/2 Bread, 1/4 Skim Milk, 1 Slider,
11 Optional Calories
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218 Calories, 6 gm Fat, 5 gm Protein, 36 gm Carbohydrate,
325 mg Sodium, 2 gm Fiber
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DIABETIC: 2 Starch/Carbohydrate, 1 Fat, 1/2 Fruit
Printable Recipe
CAKE IN A CUP
12/10/1999
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1 box cake mix
1 box instant pudding mix
Whisk together and put 2/3 cup of mixed ingredients in a baggie. Seal and tie bow around it.
GLAZE:
1/2 cup powdered sugar
3 tablespoons cocoa powder (or flavor or your choice i.e. drink mix such as Tang)
Mix in small baggie.
You will need a large coffee mug...one that holds 1-1/2 cups water.
Spray coffee mug with Pam or other cooking spray.
Empty contents of cake mix packet into mug. Add 1 egg white, 1 tablespoon oil, and 1 tablespoon water. Mix thoroughly for 15 seconds, making sure there are no dry ingredients left. Microwave at full power for 2 minutes.
While cake is baking, add 1-1/2 teaspoons water into glaze packet. Mix well. Cut a small hole in corner of baggie and squeeze on top of cake while it is still warm.
Printable Recipe
CARAMEL APPLE CRUMB PIE BY JOANNA LUND
10/08/1999
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1 (4-serving) package JELL-O sugar-free vanilla cook-and-serve pudding mix
2 tablespoons Brown Sugar twin
1 teaspoon JO's Apple Pie Spice
1 cup unsweetened apple juice
3 cups (6 small) cored, peeled, and sliced cooking apples
1 (6-ounce) Keebler graham cracker piecrust
6 tablespoons purchased graham cracker crumbs or 6 (2-1/2 inch) graham cracker squares, made into fine crumbs
1/4 cup (1 ounce) chopped walnuts
1/4 cup fat-free caramel topping
Preheat oven to 350 degrees. In a medium saucepan, combine dry pudding mix, Brown Sugar Twin, JO's Apple Pie Spice, and apple juice. Stir in apples. Cook over medium heat until mixture thickens and apples start to soften. Spoon apple mixture into piecrust. In a small bowl, combine graham cracker crumbs and walnuts. Evenly sprinkle crumb mixture over apple mixture. Drizzle caramel topping evenly over top. Bake for 30 minutes. Place piecrust on a wire rack and let set for 15 minutes. Refrigerate for at least 2 hours. Cut into 8 servings.
Serves 8 - Each serving equals:
HE: 1 Fr, 3/4 Br, 1/4 Fa, 3/4 Sl, 18 OC
224 Calories, 8 gm Fa, 2 gm Pr, 36 gm Ca, 265 mg So, 21 mg Cl, 2 gm Fi
DIABETIC: 1-1/2 St/Ca, 1 Fr, 1 Fa
Hints: 1. Substitute any reputable brand for JO's Apple Pie Spice 2. A self-seal sandwich bag works great for crushing graham crackers
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Printable Recipe
CHOCOLATE TRUFFLES
03/17/1999
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1/2 cup walnuts
3 squares (1 oz. size) semi sweet chocolate
2 tablespoons heavy cream
2/3 cup confectioners' sugar
1 tablespoon rum
Grind nuts in food processor. Line bottom of 9 x 5 loaf pan with wax paper. In small sauce pan combine chocolate and heavy cream. Heat over low heat until chocloate is melted. Remove from heat. In medium bowl combine nuts and sugar, stir in chocolate mixture and rum. Combine well. Turn into prepared pan and refrigerate until firm. Shape into 1" round balls. Top as desired.
Printable Recipe
CREAM PUFF PASTE
03/24/1999
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1 pint water or milk
8 oz. butter
1 pound flour
8 eggs
Bring liquid and butter to a rolling boil. Add flour and stir over heat until the mixture forms a ball and begins to pull away from the edges. Remove from heat and add eggs slowly.
Pipe from pastry bag into small ball for cream puffs. Bake at 400 degrees for 30 minutes.
This mixture is for cream puffs and eclairs.
Printable Recipe
DAIRY-FREE,LOW-FAT PUMPKIN PIE FROM GREATEST GRAINS
09/23/1999
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1-1/2 packages Mori-Nu Lite Ex-Firm Tofu (for lighter texture, use Mori-Nu Firm Tofu)
2 cups canned or cooked pumpkin
2/3 cup honey
1 teaspoon vanilla
1 Tablespoon Pumpkin Pie Spice OR next 4 ingredients:
1-1/2 teaspoon ground cinnamon
3/4 teasoon ground ginger
1/4 teaspoon ground nutmeg
1/8 teaspoon ground cloves
1 unbaked 9" pie crust
Drain tofu and blend in a food processor or blender until smooth. Add remaining ingredients; blend well. Pour into a 9" unbaked pie crust. Bake in a preheated 350 degree oven for approximately 1 hour. Filling will be soft, but will firm up as it chills. Chill and serve.
Pumpkin Creme Pie: for a creamier version, blend 1 package of Mori-Nu Silken Lite Ex-Firm, 4 tablespoons water, 2 packages Mori-Nu Mates Vanilla Pudding Mix, 1 can pumpkin, and spices. Follow directions as above.
Printable Recipe
ENGLISH MINCEMEAT PIES
12/13/1999
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Eight 2-1/2 inch pie shells
1-1/2 cups mincemeat
MINCEMEAT FILLING (yield 3 quarts)
1/2 lb beef suet, chopped fine
4 cups seedless raisins
2 cups dried currants
1 cup coarsely chopped almonds
1/2 cup coarsely chopped candied citron
1/2 cup coarsely chopped dried figs
1/2 cup coarsely chopped candied orange peel
1/4 cup coarsely chopped candied lemon peel
4 cups coarsely chopped, peeled and cored cooking apples
1-1/4 cups sugar
1 teaspoon nutmeg
1 teaspoon allspoice
1 teaspoon cinnamon
1/2 teaspoon cloves
2-1/2 cups brandy
1 cup dry sherry
Combine the suet, raisins, currants, almonds, citron, figs, orange peel, lemon peel, apples, sugar, nutmeg, allspice, cinnamon, and cloves in a large mixing bowl and stir them together thoroughly.
Pour in the brandy and the sherry and stir with a large spoon until all the ingredients are moist.
Cover the bowl and set the ingredients aside in a cool place (do not refrigerate) for at least 3 weeks. Check the mixture each week and replenish the absorbed liquor with more brandy and sherry, using about 1/4 cup each time.
Preheat the oven to 375 degrees F.
Place about 3 tablespoons of mincemeat into each pastry shell and cover with sheet of pastry, crimping the edges with a fork.
Place the stuffed pies on a baking sheet and bake in the oven for 10 minutes. Reduce the heat to 350 degrees F and bake for an additional 20 minutes or until the crust is golden brown.
Let pies cool then remove from tin and serve with whipped cream or Brandy Butter.
Printable Recipe
FLAX OATMEAL COOKIES
01/22/1999
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Yield: 72 cookies
1 cup margarine or butter
1 cup sugar
1 cup brown sugar
2 eggs
1 teaspoon vanilla
2 cups all-purpose flour
1 cup oatmeal
1/2 cup milled flaxseed*
1/2 teaspoon salt
1 teaspoon baking powder
1 teaspoon baking soda
1 1/2 cups almonds, chopped
2 cups chocolate chips (optional)
Cream margarine or butter and sugars until light and fluffy. Add eggs and vanilla and beat well. Mix together flour, oatmeal, milled flaxseed, salt, baking powder and baking soda. Stir into creamed mixture. Add almonds and chocolate chips (if desired). Mix until blended. Form into 1-inch balls. Place on an ungreased cookie sheet, leaving about 2 inches between cookies. Bake at 350 degrees F for about 10 minutes.
*Mill flaxseed in a coffee grinder to a granular, free-flowing meal.
Printable Recipe
FRESH APPLE CAKE (GREATEST GRAINS)
09/03/1999
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Mix together wet ingredients...
3/4 cup fructose
1 egg, well beaten
1/2 cup organic butter
1/2 cup cold coffee
Mix dry ingredients...
1-1/2 cups flour
1 teaspoon cinnamon
1 teaspoon soda
1/2 cup raisins
2 cups chopped, peeled apples (Jonathan or any cooking apple)
1/2 cup chopped nuts, optional
Mix together until blended. Add apples, raisins and nuts. Bake in a greased 8" x 8" pan at 350 degrees for 25-30 minutes or until golden brown and cake springs back when touched.
Printable Recipe
FRESH FRUIT SPONGE CAKE
12/15/1999
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Bake sponge cake in 4" x 8" bread pan. Remove and let cool. Next hollow center of sponge cake using paring knife; carefully remove center of cake. Pipe pastry cream into bottom of cake. Arrange desired fruit into cake. (I'm using pineapple, mango, kiwi, red grapes, and strawberries.) Top with pastry cream, and drizzle with apricot glaze/(strained apricot preserves). Serve with kiwi sauce.
KIWI SAUCE:
1/4 cup sugar,
2 tablespoons water
In small saucepan, combine sugar and water and bring to a full rolling boil. Remove and cool completely. (This is known as a simple syrup) In blender combine syrup and 1 whole peeled kiwi. Blend until smooth.
Printable Recipe
HOT FUDGE TOPPING (HOMEMADE) BY MIKE REEH
09/29/1999
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1 pint heavy cream
1 ounce sugar
3 ounces butter
2 pounds chocolate
Melt butter and add cream in saucepan. Add sugar and bring to a full boil. Remove from heat and stir in chocolate.
This recipe can be used for dessert toppings or as a fruit fondue for dipping. This can also be chilled and used for chocolate truffles.
Printable Recipe
JAN TEMPLE'S MAY RECIPES
05/03/1999
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CHOCOLATE RASPBERRY PARFAIT
1/2 cup lowfat granola cereal
1/2 cup unsweetened frozen raspberries, thawed
1 box silken firm tofu
1/3 cup sugar
1/4 cup cocoa powder
1/3 cup soy or skim milk
Assemble this dessert in 4 stemmed glasses or dessert bowls. Place 2 tablespoons of granola in the bottom of each glass followed by 2 tablespoons of raspberries and their juice. Blend tofu, sugar, cocoa powder and skim milk in a food processor or blender until very smooth. Divide this pudding among the glasses. Cover and refrigerate until ready to serve. You may wish to garnish with additional granola, raspberries or a few chocolate chips.
From Communicating Food for Health April 1999
FROZEN FRUIT CUP
(Makes 10 1/2 cup servings)
3 oz. package lemon flavored gelatin
1 cup boiling water
6 oz. can frozen orange juice
20 oz. can pineapple chunks, not drained
11 oz. can mandarin oranges
1 banana
In a mixing bowl, dissolve gelatin. Stir in partially thawed orange juice. Stir in remaining ingredients. Add banana. Pour into individual serving containers. Freeze. To serve, remove from freezer at least 1 hour before serving. Will hold shape well even when thawed.
NOTE: May use other fruits in season.
Printable Recipe
JOANNA'S SUMMER PIES
07/26/1999
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LIME RASPBERRY CREAM PIE
1 (4-serving) package JELL-O sugar-free instant vanilla pudding mix
1 (4-serving) package JELL-O sugar-free lime gelatin
2/3 cup Carnation Nonfat Dry Milk Powder
1-1/3 cups water
1 cup Cool Whip Free
1-1/2 cups fresh red raspberries
1 (6-ounce) Keebler shortbread piecrust
Lime slices for garnish (optional)
In a medium bowl, combine dry pudding mix, dry gelatin, and dry milk powder. Add water. Mix well using a wire whisk. Blend in 1/4 cup Cool Whip Free. Reserve 8 raspberries. Fold remaining raspberries into pudding mixture. Spread mixture into piecrusts. Refrigerate for 10 minutes. Spread remaining 3/4 cup Cool Whip Free over set filling. Garnish top with reserved raspberries and lime slices. Refrigerate for at least 1 hour. Cut into 8 servings.
Each serving equals:
HE: 1/2 Bread, 1/4 Fruit, 1/4 Skim Milk, 1 Slider, 2 Optional Calories
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170 Calories, 6 gm Fat, 4 gm Protein, 25 gm Carbohydrate, 358 mg Sodium, 74 mg Calcium, 1 gm Fiber
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DIABETIC: 1-1/2 Starch/Carbohydrate, 1 Fat
MOCHA-BANANA CREAM
2 cups (2 medium) sliced bananas
1 (6-ounce ) Keebler chocolate piecrust
1 (4-serving) package JELL-O sugar-free instant chocolate fudge pudding mix
1 cup Carnation Nonfat Dry Milk Powder
1 teaspoon instant coffee crystals
3/4 cup Yoplait plain fat-free yogurt
1-3/4 cups water
1 teaspoon almond extract
1 (4-serving) package JELL-O sugar-free instant banana cream pudding mix
1 tablespoon (1/4) ounce) chopped almonds
1 tablespoon (1/4 ounce) mini-chocolate chips
Layer bananas in bottom of piecrust. In a medium bowl, combine dry chocolate fudge pudding mix, 1/3 cup dry milk powder, and coffee crystals. Add yogurt and 3/4 cup water. Mix well using a wire whisk. Blend in almond extract. Spread mixture evenly over bananas. Refrigerate while preparing banana cream mixture. In another medium bowl, combine dry banana cream pudding mix, remaining 2/3 cup dry milk powder, and remaining 1 cup water. Mix well using a wire whisk. Spread banana cream mixture evenly over chocolate layer. Sprinkle almonds and chocolate chips evenly over top. Refrigerate for at least 30 minutes. Cut into 8 servings.
HINT: To prevent bananas from turing brown, mix with 1 teaspoon lemon juice or sprinkle with Fruit Fresh.
JOHN'S APPLE CRUMB PIE
1 (4-serving) package JELL-O sugar-free vanilla cook-and-serve pudding mix
1 cup unsweetened apple juice
1/4 cup water
1 teaspoon apple pie spice
3 cups (6 small) cored, unpeeled, and diced cooking apples
1 (6-ounce) Keebler graham cracker piecrust
6 tablespoons purchased graham cracker crumbs or 6 (2-1/2 inch) graham cracker squares made into crumbs)
1 tablespoon Brown Sugar Twin
2 tablespoons (1/2 ounce) chopped pecans
Preheat oven to 375 degrees. In a large saucepan, combine dry pudding mix, apple juice, water, and apple pie spice. Stir in apples. Cook over medium heat until apples soften and mixture starts to boil, turning them often. Spoon hot apple mixture into piecrust. In a medium bowl, combine graham cracker crumbs, Brown Sugar Twin, and pecans. Sprinkle crumb mixture evenly over top. Bake for 18 to 22 minutes. Place pie plate on a wire rack and allow to cool for at least 30 minutes. Cut into 8 servings.
HINTS: 1. A self-seal sandwich bag works great for crushing graham crackers. 2. Good served warm or cold. Also tasty with either Cool Whip Lite or sugar- and fat-free vanilla ice cream, but don't forget to count the few additional calories.
Printable Recipe
MUD PUDDING
05/18/1999
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1 (4-serving) package JELL-O sugar-free instant vanilla pudding mix
2/3 cup Carnation Nonfat Dry Milk Powder
1 cup water
3/4 cup Yoplait plain fat-free yogurt
3/4 Cool Whip Free
18 (2 1/2 inch) Nabisco chocolate graham cracker squares, made into crumbs*
In a large bowl, combine dry pudding mix, dry milk powder, and water. Mix well using a wire whisk. Blend in yogurt and Cool Whip Free. Reserve 6 tablespoons chocolate graham cracker crumbs. Stir remaining crumbs into pudding mixture. Evenly spoon mixture into 6 dessesrt dishes and top each with 1 tablespoon cracker crumbs. Refrigerate for at least 15 minutes.
*HINT: A self-seal sandwich bag works great for crushing graham crackers.
Each serving equals:
HE: 1 Bread, 1/4 Skim Milk, 1/2 Slider, 12 Optional Calories
___________________________
117 Calories, 1 gm Fat, 5 gr Protein, 22 gm Carbohydrate,
355 mg Sodium, 148 mg Calcium, 0 gm Fiber
___________________________
DIABETIC: 1 Starch/Carbohydrate, 1/2 Skim Milk
Printable Recipe
NORTH POLE EGGNOG CHEESECAKE (JOANNA LUND)
12/07/1999
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2 (8-ounce) packages Philadephia fat-free cream cheese
1 (4-serving) package JELL-O sugar-free instant vanilla pudding mix
2/3 cup Carnation Nonfat Dry Milk Powder
1 cup water
3/4 cup Cool Whip Lite
1 teaspoon rum extract
1/2 teaspoon ground nutmeg
1 (6-ounce) Keebler shortbread piecrust
4 maraschino cherries, halved
In a large bowl, stir cream cheese with a spoon until soft. Add dry pudding mix, dry milk powder, and water. Mix well using a wire whisk. Blend in 1/4 cup Cool Whip Lite, rum extract, and 1/4 teaspoon nutmeg. Spread mixture into piecrust. Lightly sprinkle remaining 1/4 teaspoon nutmeg over top. Evenly drop remaining Cool Whip Lite by tablespoonful over top of pie to form 8 mounds. Garnish each mound with a maraschino cherry half. Refrigerate for at least 1 hour. Cut into 8 servings.
Serves 8 - Each serving equals:
HE: 1 Protein, 1/2 Bread, 1/4 Skim Milk, 3/4 Slider, 19 Optional Calories
---------------------------------------------
193 Calories, 5 gm Fat, 11 gm Protein, 26 gm Carbohydrate, 631 mg Sodium, 69 mg Calcium, 0 gm Fiber
---------------------------------------------
DIABETIC: 1 1/2 Starch/Carbohydrate, 1 Meat, 1 Fat
Printable Recipe
OLD-FASHIONED BANANA BREAD
01/26/1999
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I stirred even more ripe banana than usual into this traditional banana bread because, as Mae West might have said, "Too much of a good thing can be wonderful!" See if you agree!
Serves 8 (1 thick or 2 thin slices)
1/2 cup Land O'Lakes no-fat sour cream
1/2 cup pourable Sugar Twin
1 cup (3 ripe medium) mashed bananas
1 egg or equivalent in egg substitute
1 1/2 cups all-purpose flour
1 teaspoon baking powder
1/2 teaspoon baking soda
1/4 cup (1 ounce) chopped walnuts
Preheat oven to 375 degrees. Spray a 9-by-5-inch loaf pan with butter-flavored cooking spray. In a large bowl, combine sour cream and Sugar Twin. Stir in bananas and egg. Add flour, baking powder, and baking soda. Mix gently to combine. Fold in walnuts. Evenly spread batter into prepared loaf pan. Bake for 55 to 65 minutes or until toothpick inserted in center comes out clean. Place loaf pan on a wire rack and let set for 5 minutes. Remove bread from pan and continue cooling on wire rack. Cut into 8 thick or 16 thin slices.
Each serving equals:
HE: 1 Bread . 3/4 Fruit . 1/4 Protein . 1/4 Fat . 1/4 Slider . 1 Optional Calorie
----------------------------------------------------
143 Calories . 3 gm Fat . 4 gm Protein . 25 gm Carbohydrate . 186 mg Sodium . 27 mg Calcium . 1 gm Fiber
----------------------------------------------------
DIABETIC: 1 Starch . 1 Fruit . 1/2 Fat
Printable Recipe
ORANGE MARMALADE CHOCOLATE CREAM PIE
09/16/1999
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2 (4-serving) packages JELL-O sugar-free instant chocolate pudding mix
1-1/3 cups Carnation Nonfat Dry Milk Powder
2 cups water
1 (6-ounce) Keebler chocolate piecrust
1/2 cup orange marmalade spreadable fruit
1 cup Cool Whip Free
1 tablespoon (1/4 ounce) mini chocolate chips
In a large bowl, combine dry pudding mixes, dry milk powder, and water. Mix well using a wire whisk. Pour half of mixture into piecrust. Refrigerate while preparing next layer. In a small bowl, stir spreadable fruit until softened. Stir in 1/2 cup Cool Whip Free into remaining pudding mixture. Gently spread topping mixture evenly over marmalade filling. Evenly sprinkle chocolate chips over top. Refrigerate for at least 1 hour. Cut into 8 servings.
Each serving equals:
HE: 1 Fruit, 1/2 Skim Milk, 1/2 Bread, 1 Slider, 19 Optional Calories
------------------------------------------
237 Calories, 5 gm Fat, 6 gm Protein, 42 gm Carbohydrate, 497 mg Sodium, 139 mg Calcium, 1 gm Fiber
------------------------------------------
DIABETIC: 1 Fruit, 1 Starch/Carbohydrate, 1 Fat, 1/2 Skim Milk
Printable Recipe
PARTYLINE KAHLUA CHEESECAKE BY JOANNA LUND
03/11/1999
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2 (8-ounce) packages Philadelphia fat-free cream cheese
1 (4-serving) package JELL-O sugar-free instant vanilla pudding mix
2/3 cup Carnation Nonfat Dry Milk Powder
1 cup cold coffee
1 teaspoon coconut extract
1/4 cup Cool Whip Free
2 tablespoons (1/2 ounce) chopped pecans
2 tablespoons (1/2 ounce) mini chocolate chips
1 (6-ounce) Keebler chocolate piecrust
2 tablespoons flaked coconut
In a medium bowl, stir cream cheese with a spoon until soft. Add dry pudding mix, dry milk powder, and cold coffee. Mix well using a wire whisk. Blend in coconut extract and Cool Whip Free. Add pecans and chocolate chips. Mix well to combine. Spread mixture evenly into piecrust. Sprinkle coconut evenly over top. Refrigerate for at least 2 hours. Cut into 8 servings.
Each serving equals:
HE: 1 Protein . 1/2 Bread . 1/4 Skim Milk . 1/4 Fat . 1 Slider
-------------------------------------------
223 Calories . 7 gm Fat . 12 gm Protein . 28 gm Carbohydrate . 678 mg Sodium . 81 mg Calcium . 1 gr Fiber
-------------------------------------------
DIABETIC: 1 1/2 Starch . 1 Meat . 1 Fat
Printable Recipe
PUMPKIN CHIFFON PIE (HEALTHY EXCHANGES)
11/19/1999
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Our Pilgrim fathers (and mothers) would be proud of this "modern-day" pumpkin treat. Try this for a Halloween party, and you're certain to be begged for a repeat performance by Thanksgiving. Serves 8
2 cups (one 16-ounce can) canned pumpkin
1 (4-serving) package Jell-O sugar-free instant vanilla pudding mix
2/3 cup Carnation nonfat dry milk powder
1 teaspoon pumpkin-pie spice
2/3 cup water
1 cup Cool Whip Lite
1 (6-ounce) Keebler graham-cracker pie crust
2 tablespoons (1/2 ounce) chopped pecans
In a medium bowl, combine canned pumpkin, dry pudding mix, dry milk powder, pumpkin-pie spice, and water. Mix well using a wire whisk. Blend in 1/4 cup Cool Whip Lite. Pour mixture into pie crust. Refrigerate for about 15 minutes. Spread remaining 3/4 cup Cool Whip Lite over top of set filling. Sprinkle pecans evenly on top. Refrigerate until ready to serve.
Each serving equals:
HE: 1/2 Br - 1/2 Ve - 1/4 SM - 1/4 Fa - 3/4 Sl - 19 OC
206 Calories, 8 gm Fa - 4 gm Pr - 30 gm Ca - 350 mg So - 3 Fi
DIABETIC: 2 St - 1 Fa
Printable Recipe
PUMPKIN PLUS CHEESECAKE (JAN TEMPLE - IA STATE EXT OFFICE)
11/01/1999
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Serves 14
2 cups graham cracker crumbs
1/4 cup margarine, melted
1/4 cup sugar
1 teaspoon cinnamon
1/2 teaspoon nutmeg
1/4 teaspoon ginger
Combine ingredients in large bowl. Press mixture into bottom of a 10-inch springform pan. Set aside.
FILLING:
8-ounce tub light cream cheese, room temp.
16 ounces firm tofu, cut in cubes
1 cup sugar
2 eggs
1 teaspoon vanilla flavoring
1 teaspoon cinnamon
1/2 teaspoon nutmeg
1/4 teaspoon ginger
3 tablespoons flour
2 cups canned or thick cooked pumpkin
Low-fat whipped topping, thawed
Preheat oven to 350 degrees. Combine light cream cheese and tofu in a large bowl. With an electric mixer, beat in sugar and then eggs one at a time. Add vanilla flavoring. Stir in spices and flour. When mixture is uniform, add pumpkin and blend thoroughly. Pour into springform pan. Bake for 90 minutes or until a toothpick inserted in center comes out clean. Turn off heat and let cake stay in oven an additional 30 minutes. Remove from oven, cool, cover, and refrigerate overnight to allow flavors to mellow. Serve with a dollop of whipped topping. If desired, garnish with a toasted pecan half and a sprinkle of cinnamon.
Per serving: 235 calories; 10 g fat; 4 g fat; 48 mg cholesterol; 190 mg sodium; 33 g carbohydrate; 1 g fiber, 5 g protein; 160% DV Vita. A Source: Vegetables Desserts - Beyond Carrot Cake and Pumpkin Pie, by Elisabeth Schafer and Jeannette L Miller; John Wiley and sons, 1998. ISBN - 1-56561-135-7
PUMPKIN PIE - Serves 8
1 package (12 ounce) firm silken tofu
1 can (15-ounce) solid pumpkin
1/2 cup brown sugar
1/4 cup sugar
1 tablespoon Pumpkin Pie Spice OR
1 teaspoon cinnamon
1/2 teaspoon ground ginger
1/4 teaspoon ground cloves
1/4 teaspoon ground nutmeg
1 unbaked 9-inch pie shell
Preheat oven to 425 degrees. Drain tofu and puree in food processor until smooth. Add the pumpkin and sugars to the tofu mixture. When well blended, add spices and mix well. Pour mixture into pie shell and bake at 425 degrees for 15 minutes. Lower the oven heat to 350 degrees and bake an additional 40 to 50 minutes, until filling is set and pie crust cooked throughout. Chill before serving. TIP: For crisp crust, bake pie on preheated cookie sheet.
Per serving: 220 calories, 7 g sat fat, 5 g protein, 34 g carb., 145 mg sodium, 0 mg cholesterol. Source: Indian Soybean Board
Printable Recipe
RHUBARB MUFFINS BY DARLENE JOHNSON
06/02/1999
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1-1/2 cups all-purpose flour
3/4 cup brown sugar, packed
1/2 teaspoon baking soda
1/2 teaspoon salt
1/3 cup vegetable oil
1 egg - slightly beaten
1/2 cup buttermilk
1 teaspoon vanilla
1 cup diced fresh rhubarb
1/2 cup chopped nuts
TOPPING:
1/4 cup brown sugar
1/4 cup chopped nuts
1/2 teaspoon cinnamon
-------------------------------------------
Combine flour, brown sugar, bakind soda and salt. Combine oil, egg, buttermilk and vanilla. Stir into dry ingredients just until moistened. Fold in rhubarb and nuts. Fill muffin cups 2/3 full. Sprinkle topping over muffins. Bake at 375 degrees for 20 to 25 minutes. Makes 10 muffins.
Printable Recipe
SCRUMPTIOUS WHITE CHOCOLATE CHEESECAKE
01/26/1999
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When everyone yells "We want chocolate for dessert!" be ready with this irresistible surprise. If one of your kids has been very, very good, invite him or her to help you by drizzling the chocolate syrup over the top!
Serves 8
2 (8-ounce) packages Philadelphia fat-free cream cheese
1 (4-serving) package JELL-O sugar-free white chocolate pudding mix
2/3 cup Carnation Nonfat Dry Milk Powder
1 cup water
1/4 cup Cool Whip Free
2 tablespoons (1/2 ounce) mini chocolate chips
1 (6-ounce) Keebler chocolate piecrust
2 teaspoons Hershey's Lite Chocolate Syrup
In a large bowl, stir cream cheese with a spoon until soft. Add dry pudding mix, dry milk powder, and water. Mix well using a wire whisk. Blend in Cool Whip Free. Gently fold in chocolate chips. Spread mixture into piecrust. Drizzle chocolate syrup evenly over top. Refrigerate for at least 1 hour. Cut into 8 servings.
HE: 1 Protein . 1/2 Bread . 1/4 Skim Milk . 1 Slider . 2 Optional Calories
---------------------------------------------------------------------
202 Calories . 6 gm Fat . 11 gm Protein . 26 gm Carbohydrate . 639 mg Sodium . 70 mg Calcium . 1 gm Fiber
--------------------------------------------------------------------
DIABETIC: 1 1/2 Starch/Carbohydrate . 1 Fat . 1 Meat
Printable Recipe
TOFU KEY LIME PIE (JANE REINHARDT-MARTIN, RD,LD)
02/12/1999
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1 package Mori-Nu Silken Lite Firm Tofu
8 oz. tofu cream cheese (regular or lite cream cheese is ok)
1/2 cup key lime juice or regular lime juice
2 teaspoons grated lime rind
2 packages Mori-Nu Mates Vanilla Pudding Mix
1 tablespoon honey, to taste
1 graham cracker pie shell (I prefer the reduced-fat)
Drain excess water from tofu. Blend Mori-Nu Silken Lite Firm Tofu with lime juice in a food processor until completely creamy and smooth. Add the rest of ingredients; re-blend until smooth. Pour mixture into a pie shell and chill for 2 to 3 hours. Makes 8 servings. Nutrition information (for one serving): 305 calories and 12.5 grams fat
ENTREES
Printable Recipe
ALE MARINATED PORK BROIL
10/27/1999
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MARINADE:
1 cup English style ale
1/4 cup honey
2 tablespoons minced onion
2 tablespoons minced carrot
2 tablespoons minced celery
1 teaspoon garlic
Salt and pepper to taste
Place ingredients in plastic container and mix well. Add pork and marinate overnight.
Char grill or slow roast to your liking.
To serve: Slice pork against grain and top with ale sauce
For SAUCE:
Place reserved marinade in saucepan and reduce to glaze. Whisk in 1 tablespoon butter for additional flavor.
Printable Recipe
APACHE STEAK W/ROASTED TOMATO & MUSHROOMS
06/02/1999
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1 cap steak (12 oz.)
1 large tomato
1 portabella mushroom
3 oz. demi glaze
DEMI GLAZE:
1 can beef bouillon
3 oz. butter
3 oz. flour
1 teaspoon Cajun spice
1/2 teaspoon cayenne pepper
In small saucepan melt butter; add flour to make roux. In another small pan, bring bouillon to boil, add roux, season to taste.
Grill steak to desired doneness. Remove from grill and cut into slices. Grill tomatoes and onions in herb butter and place between sliced steak. Top with demi glaze/garnish.
Printable Recipe
BLACKENED GROUPER WITH KILLER CRAWFISH ETOUFEE
02/17/1999
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1 Grouper fillet (8-10 oz)
1 tablespoon oil
1 1/2 teaspoon Cajun spice
2 oz. chicken stock
1 tablespoon bell pepper
1 tablespoon onion
1 tablespoon celery
1 tablespoon tomato
2 oz. crawfish meat
1 teaspoon green onion
Season grouper fillet with Cajun spice on each side. Heat oil in 10" saute skillet. Place fish in hot skillet, blacken on each side (do not burn). Remove fish to oven to finish (about 5 minutes at 350 degrees). Add stock to pan, add remaining ingredients and simmer. Serve sauce over fish.
Printable Recipe
BRUNCH ON THE RUN BY RACHEL HUITT
07/09/1999
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1 8-ounce package sliced ham, cut into half-inch squares
1 8-ounce can Pillsbury Grand's butter-tastin' biscuits
1-1/2 cup shredded Mozzarella cheese
1-1/2 cups shredded American cheese
6 eggs, beaten
1 cup milk
1/4 teaspoon salt
1/4 teaspoon pepper
Press biscuits on the bottom of an ungreased, 9-inch by 13-inch pan. Sprinkle ham and cheese over biscuits. In a bowl, mix the eggs, milk, salt and pepper and pour on top the biscuits, ham and cheese. Bake at 450 for 15-20 minutes. Let stand five minutes before serving.
NOTE: For a stiffer set-up, use seven eggs and a little less milk. You also can experiment with variations, such as hot sausage (prepared and drained), ham and pineapple, crumbled bacon and more spices.
Printable Recipe
CHICKEN MADEIRA (PLANTED EARTH CAFE)
06/16/1999
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1 6 oz. chicken breast
2 tablespoons flour
2 tablespoons butter
1/2 oz. shredded swiss cheese
1/2 cups sliced mushrooms
1 pinch finely diced onions
2 oz. Madeira wine
1/2 oz. Marsala
1 tablespoon sugar
3 oz. chicken stock
1/2 teaspoon corn starch slurry
In a saute pan melt butter. Lightly flour chicken breast and place in pan. Cook until golden brown on both sides. Remove from pan. In same pan, saute onion and mushrooms for 1 minute. Add Madeira and Marsala (watch out for the flames), then add chicken stock and reduce by 1/4. Finish sauce off with slurry, cook till it sticks to the back of a spoon. Top chicken breast with Swiss cheese and then Madeira wine sauce. Serve with any kind of potato or rice, salad and vegetable.
Printable Recipe
CHICKEN PASTA ANTONIO (CHEF TONY/SHORT HILLS COUNTRY CLUB)
11/12/1999
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One 8-ounce chicken breast (diced)
2 tablespoons olive oil
1/2 cup sliced button mushrooms
1/2 cup fresh asparagus (blanched and sliced)
1/4 cup sundried tomatoes (chopped fine)
1 teaspoon garlic (minced)
1 teaspoon fresh basil (chopped fine)
1/8 cup or 1 shot Sherry
2-1/4 cups heavy cream
1 cup flour
1 teaspoon seasoning salt
4 oz. penne pasta (or other pasta)
Dredge chicken in seasoned flour. Shake off excess flour. Saute in olive oil until golden brown. Add sundried tomatoes, asparagus, mushrooms and garlic to pan. Add sherry to pan and allow to cook off. Add heavy cream and basil; allow to reduce to thick consistency. Toss with penne pasta (or other favorite pasta).
Makes 1 entree size serving.
Printable Recipe
CHOP HOUSE PASTA (CHEF GERALD LOWRY/THE RADISSON
02/18/1999
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2 tablespoons olive oil
1/2 cup diced beef tenderloin
1/2 cup diced pork tenderloin
1/2 medium onion diced
6 each large mushrooms quartered
1 clove garlic crushed
3 fresh basil leaves, chopped
2 cups Marinara sauce
4 cups cooked penne pasta
1/4 cup Parmesan cheese
Heat oil in saute pan. Add beef and pork. Cook until browned. Add onions and mushrooms; continue cooking until onions are tender. Add garlic and basil. Cook 1 minute and add sauce and pasta. Toss together until heated through. Garnish with shredded Parmesan cheese.
Printable Recipe
CILANTRO GLAZED SNAPPER WITH SESAME STIR FRY
03/10/1999
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CILANTRO GLAZE:
1/2 bunch cilantro
1 1/2 teaspoon minced garlic
3/4 teaspoon cumin
1/4 cup olive oil
Chop cilantro, mix ingredients and season with salt and pepper.
SESAME STIR FRY:
1 tablespoon sesame oil
4 baby zucchini
4 yellow squash
4 carrots
4 oz. snow peas
Cut zucchini and carrots to silver dollar size. Heat 2 tablespoons olive oil in skillet. Place fish in skillet and cook approximately 2 minutes. Turn and brush with glaze. Cook and baste until fish turns flaky. Meanwhile in second skillet heat sesame oil, add vegetables and stir fry until crisp/tender.
Serve fish over bed of vegetables and garnish with guacomole and chopped cilantro.
Printable Recipe
COZY CROCK COMFORT
01/26/1999
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If you haven't yet dug your Crock-Pot out of the attic, I bet this recipe will make you do it today! It's a perfect slow-cooked dish, ready to serve in minutes after the busiest day, and it's especially handy if your family doesn't always manage to sit down together at the table. This way, the food stays cozy-warm but doesn't get overcooked.
Serves 6 (1 full cup)
16 ounces ground 90% lean turkey or beef
1/2 cup chopped onion
3 cups (15 ounces) diced raw potatoes
1/3 cup (1 ounce) uncooked regular rice
1 1/2 cups shredded carrots
1 cup finely diced celery
1 1/2 cups Healthy Request tomato juice or any reduced-sodium tomato juice
1 (10 3/4-ounce) can healthy Request Tomato Soup
1/4 teaspon black pepper
1 teaspoon dried parsley flakes
In a large skillet sprayed with butter-flavored cooking spray, brown meat. Place browned meat in a slow cooker container. Add onion, potatoes, uncooked rice, carrots, and celery. Mix well to combine. Stir in tomato juice, tomato soup, black pepper, and parsley flakes. Cover and cook on LOW for 6 to 8 hours. Mix well before serving.
Each serving equals:
HE: 2 Protein . 1 1/2 Vegetable . 2/3 Bread . 1/4 Slider . 10 Optional Calories
---------------------------------------------------------------
243 Calories . 7 gm Fat . 16 gm Protein . 29 gm Carbohydrate . 290 mg Sodium . 33 mg Calcium . 3 gm Fiber
---------------------------------------------------------------
DIABETIC: 2 Meat . 1 1/2 Starch . 1 Vegetable
Printable Recipe
CRAWFISH TETRAZINI
03/04/1999
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2 pounds crawfish tail meat
2 cups heavy cream
1 tablespoon chopped garlic
4 tablespoons whole butter
4 tablespoons Seafood Madness
1 pound linguini
1/2 cup thin sliced green onions
1/2 cup parmesan cheese
In a large skillet at medium high heat melt the butter and add the Seafood Madness. Add the garlic and the bugs, saute briefly and add the cream. Increase the heat to high and reduce the cream by half its volume until it becomes thick enough to coat the pasta. Add the linguini, green onions and heat. Transfer to two large serving bowls and bury with fresh grated parmesan cheese.
SEAFOOD MADNESS
1 part kosher salt
1 part black pepper
3/4 part white pepper
1/4 part cayenne pepper
2 parts granulated garlic
1 part granulated onion
2 parts Spanish paprika
2 parts dried whole oregano leaves
2 parts dried whole thyme leaves
Mix all ingredients in a large bowl or toss in a container with a tight fitting lid. Be careful not to get the spices in yours eyes or nose while mixing. Why...? try it and see! Also keep your pets away from the blending area, as they are very sensitive.
Dear "PSL" viewers,
Thank you for being so patient in waiting for this recipe. Unfortunately, Cajun Popcorn is not printed in Peter Harman's book. Please enjoy the other recipe presented on "PSL" on February 2, 1999.
Sincerely, Sara Strunk
Printable Recipe
DELUXE TURKEY CLUB PIZZA
07/01/1999
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1 prepared pizza crust or focaccia bread
1/4 cup reduced-calorie mayonnaise
1 teaspoon lemon zest
1 teaspoon Dijon mustard
1 cup shredded Monterey Jack cheese
1 teaspoon dried basil leaves
8 slices of turkey deli meat
6 slices of turkey bacon
1 tomato
1/2 cup shredded Swiss Cheese
Heat oven to 425 degrees. In a small bowl combine mayonnaise, lemon zest and mustard; blend well. Spread over prepared crust. Cook turkey bacon in a microwave for 4 - 6 minutes. Top pizza with Monterey Jack cheese, basil, cooked turkey bacon, turkey deli slices, and tomatoes. Sprinkle with Swiss cheese. Bake at 425 degrees for 7 - 9 minutes or until crust is golden brown and cheese is melted.
Printable Recipe
FIVE MINUTE SKILLET SUPPER
03/31/1999
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2 tablespoons olive oil
6 oz. beef tenderloin, cubed
2 crushed cloves of garlic
1/4 cup large diced onion
1/4 cup quartered mushrooms, stems on
1/4 cup frozen green beans (thawed)
1/4 cup frozen corn (thawed)
1/2 cup cooked potatoes
1-1/2 cups brown sauce or beef gravy
Salt and pepper to taste
2 fresh chopped green onons
Heat skillet and add olive oil. Add beef and saute for 2 minutes. Add garlic, onion and mushrooms. Cook for 1 minute. Add green beans, corn and potatoes and cook for 1 minute. Add gravy and continue to cook for 1 minute or until it begins to simmer. Adjust seasoning and garnish with green onions. Serve with freshly baked bread.
Printable Recipe
FRENCH CUT PORK CHOPS W/BLACK PEPPER AND PAN GRAVY
04/21/1999
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2 pork chops (French cut) 7 oz. each
2 ounces seasoned flour
2 ounces butter or oil
coarse ground black pepper
3/4 cup good chicken broth
1 tablespoon flour
8 ounces mashed potatoes
4 ounces beans or broccoli
Start by heating 2 ounces oil to real hot. Season pork chops and sear in the hot oil. Turn pork chops and reduce heat. Cook until pork is 160 degrees or until juices run clear. Remove pork and stir flour into skillet. Whip stock into roux mixture and whip. Pour gravy over chops and serve with mashed potatoes and broccoli.
Printable Recipe
GRILLED SALMON CAESAR
05/26/1999
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4 oz. salmon, char-grilled (2 - 2oz. portions)
4 oz. Caesar dressing
1 oz. Asiago cheese (or Parmesan)
Romaine letuce (about 1/2 head)
1/4 cup croutons
1/4 cup diced tomatoes
2 ea. lemon wedges
cracked peppercorns (to season fish)
Brush salmon with oil or butter and season with cracked pepper. Place on char broiler, about 2 minutes on each side. Toss Romaine with Caesar dressing and some Asiago or Parmesan cheese. Place greens on salad plate. Place cooked salmon over greens and garnish with tomato, lemon and top with croutons and Asiago cheese.
Printable Recipe
GRILLED SHARK BY PETER HARMAN
08/18/1999
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Shark steaks (based on number of people being served)
Melted butter
Seafood Madness (see recipe below)
Hot sauce
Ketchup
Soy sauce
Rub the shark steaks with melted butter, sprinkle with Seafood Madness and grill. In a small bowl mix equal parts hot sauce, ketchup and soy sauce. Baste the shark steaks with this sauce as it grills. Serve some of this sauce on the side with the grilled shark.
SEAFOOD MADNESS
1 part kosher salt
1 part black pepper
3/4 part white pepper
1/4 part cayenne pepper
2 parts granulated garlic
1 part granulated onion
2 parts Spanish paprika
2 parts dried whole oregano leaves
2 parts dried whole thyme leaves
Mix all ingredients in a large bowl or toss in a container with a tight fitting lid. Be careful not to get the spices in your eyes or nose while mixing. Why? Try it and see! Also keep your pets away from the blending area, as they are very sensitive.
Printable Recipe
HERB CRUSTED STUFFED GOLDEN TROUT
02/03/1999
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2 trout (10 oz. each)
STUFFING
2 oz. crab meat
2 oz. shrimp - smoked
2 oz. bay scallops - smoked
1 cup diced mushrooms
1 teaspoon garlic
1/4 cup sherry wine
1/4 cup heavy cream
1 cup fresh bread crumbs
Saute seafood, mushrooms, garlic, sherry, and heavy cream. Simmer 2 minutes. Add bread crumbs. Cool.
BREADING
1 cup Italian bread crumbs
1 beaten egg
1 cup seasoned flour
Stuff trout cavity then dredge trout in breading mixture (flour, egg and Italian bread crumbs). Saute trout in about 2 tablespoons oil or butter for approximtely 3 minutes on each side or until golden brown.
Printable Recipe
ITALIAN SAUSAGE & BOW TIES
12/09/1999
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Serves 8
1 pound rope Italian sausage (cooked)
1 medium red pepper
1 medium yellow pepper
1 clove of garlic
1 bunch green onions
1 stalk of broccoli
2 tablespoons flavored oil
Heat skillet; add oil, sautee garlic and onions. Add sausage, heat, and then add veggies and pasta. Bring to temp.
Printable Recipe
MEDALLIONS OF BEEF W/IOWA BLUE CHEESE SAUCE (MIKE REEH)
12/01/1999
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2 beef tenderloin medallions (4 oz. each)
1 ounce butter
1 tablespoon chopped red onion
1/2 ounce blue cheese
1/2 ounce butter
1 ounce white wine
4 ounces brown sauce
1 tablespoon chopped scallions
2 teaspoons blue cheese crumbled
Saute beef medallions in butter and remove from heat. Add onion and white wine. Add brown sauce. Blend 1/2 ounce of blue cheese and 1/2 ounce butter until smooth. Whisk in butter and blue cheese mixture. Pour sauce on plate, place beef over sauce and garnish with blue cheese and scallions.
Printable Recipe
MISS MAMIE'S CATFISH HOUSE RECIPES BY MIKE OSBORN
08/11/1999
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BLACKENED CATFISH FILLET W/ROASTED CORN AND REMOULADE SAUCE
One 5-7 oz. catfish fillet
2 oz. butter, melted
2 tablespoons Cajun seasoning
Remove catfish fillet from refrigerator and bring to room temperature, approximately 15 minutes. Heat an 8 or 10-inch cast iron skillet over high heat for about 10 minutes until it is white hot. Melt the butter in a small pan and keep it warm. Dip the fish fillet in the butter and immediately sprinkle with the Cajun seasoning. Place the fillet in the pan, top side down and cook for 2-3 minutes. Using a metal spatula carefully turn the fillet over and cook on the other side for the same amount of time. Remove fillet to serving plate and serve with melted butter or remoulade sauce.
NOTE: Do not attempt to cook more than 1 fillet at a time or the temperature of the pan will be too greatly reduced and proper blackening will not occur.
TENNESSEE STRIP STEAK WITH JIM BEAM SAUCE
One 10-12 ounce strip steak
1 tablespoon cracked black pepper
SAUCE:
1 teaspoon sesame oil
1 teaspoon fresh ginger
1 clove garlic
1 tablespoon roasted corn mixture
2 oz. Jim Beam Bourbon
2 oz. oyster sauce
4 oz. brown sauce
Grill the steak to desired doneness and just before steak is finished, sprinkle with the cracked pepper.
Heat the sesame oil in a 10" saute pan over medium heat. Add the ginger and garlic and saute briefly, taking care not to burn. Add the roasted corn mixture and saute briefly. Remove pan from heat and add the Jim Beam whiskey. Add the oyster sauce and the brown sauce and simmer until well combined.
Place the cooked steak on a plate and pour the sauce around. Garnish with onion straws.
HAWKEYE PORK FILLET
Two 4oz. pork loin medallions
2 strips bacon
Cracked black pepper, to taste
Leaf thyme, to taste
Wrap each medallion with bacon and secure with a toothpick. grill the pork medallions to medium well and just before medallions are finished, sprinkle with cracked pepper and thyme. Place a round of sour cream/chive mashed potatoes on a plate, then place some of the fire roasted corn around the potatoes. Place the pork medallions on top of the potatoes and over the corn.
Printable Recipe
NEW ORLEANS BARBEQUE PRAWNS
12/29/1999
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6-10 shrimp, peeled and deveined
1 tablespoon butter
1 teaspoon Cajun spice
2 oz. cooked diced Italian sausage
1/2 cup celery, onion, pepper
1/4 cup diced tomato
2 oz. dark beer (Dixie beer)
4 oz. seafood or chicken stock
4 oz. cooked white rice (hot)
In a 10" saute skillet, melt butter, until it becomes brown in color. Add celery, onions, peppers, tomatoes and saute over high heat. Add shrimp, Cajun spice and sausage. Add dark beer and chicken stock. Place rice in center of large bowl and pour seafood mixture around and serve.
Note: This is not your usual barbeque.
Printable Recipe
ORIENTAL TOFU STIR FRY BY JANE REINHARDT-MARTIN,RD,LD
02/12/1999
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1 package of White Wave Oriental Tofu, cubed
1 clove of garlic
2 large carrots, sliced diagonally
2 to 3 slices of onion
1 teaspoon toasted sesame seed oil
1/4 cup of olive oil
1 tablespoon tamari (soy sauce)
1 stalk celery, sliced diagonally
grated fresh ginger to taste
1 bunch of broccoli
3 to 4 mushrooms, sliced
1 tablespoon corn starch
1 tablespon brown sugar
1/4 to 1/2 cup of water
Preheat wok on high. Add oils then place in carrots, celery and onions stirring constantly. Place water in wok and cover to steam vegetables. Once carrots are tender then add tofu, garlic and ginger and stir mixture together. Last of all, add broccoli, stir in, add more water and cover to let it steam.
In a glass or bowl combine the corn starch, brown sugar, tamari and water. Mix thoroughly. Create a hole in the center of the stir fry and add the sauce mixture. Stir constantly until it thickens. Add more water if mixture becomes too thick. Stir all the ingredients together.
Serve over rice.
Printable Recipe
PAN FRIED CHICKEN WITH COUNTRY GRAVY
04/28/1999
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1 serving
1/4 cup oil or butter
seasoned flour for breading (Southern style)
1 tablespoon seasoned flour
1 cup milk
Heat skillet with oil or butter. Dredge chicken in seasoned flour. Add to hot oil. Fry chicken on each side 6 to 8 minutes (160 degrees). Remove chicken. Stir in 1 tablespoon seasoned flour. Whip in milk and serve over chicken.
CHEF SALT Recipe
1 cup salt
2 tablespoons paprika
1 tablespoon onion salt
1 tablespoon garlic salt
1 tablespoon black pepper
Printable Recipe
PAN SEARED TROUT W/STRAWBERRY ALMOND GLAZE
09/01/1999
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8 oz. trout
flour
2 eggs
1 tablespoon sugar
1 tablespoon oil
2 oz. cherry brandy
1 oz. sliced almonds
2 large strawberries
2 oz. whole butter
Lightly dredge trout in flour; coat with sweetened egg wash. Heat oil in skillet, add trout and cook till desired doneness. Remove trout and add almonds and 1 strawberry (cut into 1/4" slices). Add 2 oz. cherry brandy and flambe. Shut off flame and slowly add whole butter till melted. Top trout and garnish with fanned strawberry and parsley.
Printable Recipe
PASTA MILANO FROMAGEO
09/08/1999
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1 teaspoon olive oil
1 teaspoon roasted garlic
1 cup sliced mushrooms
1 tablespoon sun dried tomatoes
1 teaspoon fresh parsley
2 oz. chicken stock
3 oz. cooked pulled chicken
1/2 cup Alfredo sauce
4 oz. cooked bow tie pasta (about 2 cups)
1 tablespoon fresh Parmesan cheese
*fresh basil for garnish
*fresh tomato for garnish
*optional
Heat a 10" saute pan. Add olive oil, mushrooms, sun dried tomatoes, parsley, stock, chicken, and garlic. Add Alfredo sauce, bow tie pasta and toss. Put in large pasta bowl, garnish with parsley, Parmesan cheese, fresh tomato and fresh basil.
Printable Recipe
PORK CHOPS WITH SWEET POTATOES AND APPLES (MIKE REEH)
11/17/1999
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4 (1/2" thick) boneless butterflied pork chops
1 cup apple cider, divided
4 sweet potatoes, peeled & cut into 1/2" thick slices
1 teaspoon cornstarch
1 tablespoon dried sage leaves, crumbled
3/4 teaspoon salt
1/4 teaspoon pepper
1 large Rome or other cooking apples, cored & sliced
Brown pork chops on both sides in a nonstick skillet. Bring to a boil: cover, reduce heat and simmer 10 minutes. Add apple and pork chops; cover and simmer 10 to 15 minutes or until sweet potato is tender and pork chops are done. Remove apple, sweet potato and pork chops to serving plate, reserving drippings in skillet. Combine remaining 1/4 cup cider with cornstarch, stirring until smooth. Stir into drippings. Cook over medium heat, stirring constantly, until mixture thickens and boils. Boil, stirring constantly, 1 minute. Pour over pork chops.
Yield: 4 servings
Printable Recipe
PORK SACTIMBOCCA ALA ROMANO (MIKE REEH)
10/20/1999
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2 butterflied pork chops (4 oz. each)
1 oz. thinly sliced Proscuitto ham
Sage to season pork
1 tablespoon red onion, finely diced
2 oz. butter
seasoned flour
2 oz. Marsala wine
2 oz. whole soft butter
1 tablespoon parsley
Butterfly chops and pound thin. Stuff with Proscuitto ham, season with sage. Dredge chops in seasoned flour. Saute chops in butter (about 2 minutes each side until 160 degrees). Remove chops and place on plate. Add onion and Marsala wine to pan. Quickly shake 2 ounces butter into pan to form sauce. Serve over pork and garnish with chopped parsley.
Printable Recipe
SALMON A LA BOETJE BY CHEF MIKE OSBORN
02/16/1999
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1 salmon fillet (6 oz)
2 oz. clarified butter
2 oz. fresh spinach
1/2 oz. shallots, chopped
2 oz. brandy
1 tablespoon Boetjes mustard
3 oz. heavy cream
1 tablespoon red pepper, finely diced
salt and pepper to taste
Heat butter in pan. Place salmon, skin side down, in pan and saute until 3/4 cooked. Turn and finish cooking. Remove. Add spinach to pan and wilt. Season with salt and pepper and place on plate. Add shallots and cook briefly. Flame and reduce the brandy. Add Boetjes and cream. Reduce. Add red peppers and adjust seasonings.
Printable Recipe
SAUTEED FILETS BY CHEF KEVIN OF THE ABBEY HOTEL
02/15/1999
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2 filets of beef (4 oz. each)
2 oz. sliced portabella mushrooms
3 ea. quartered artichoke hearts
1 oz. diced bell pepper
1 oz. melted butter
3 oz. Merlot
Heat butter in pan. Saute beef until hot. Add portabella mushrooms, quartered artichoke hearts and bell pepper. Saute until hot. Add wine to deglaze pan, reduce to half (until thickened). Place on decorated plate.
Printable Recipe
SAUTEED WALLEYE MUENIERE(LEMON SAUCE)/CRABBIES
03/03/1999
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1 walleye fillet (8 oz)
1 tablespoon butter
1/2 cup seasoned flour
1/4 cup white wine
1/4 teaspoon Chef salt
1 tablespoon fresh lemon juice, or more if you like
1 tablespoon fresh chopped parsley
2 tablespoons whole butter (not melted)
Heat skillet. Add butter. Dredge walleye in flour and place in pan. Cook about 3 minutes and turn over. Remove fish. Add wine, lemon, parsley and swirl in butter to form sauce. Serve over fish.
Printable Recipe
SHERRIED PORK TENDERLOINS
04/14/1999
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1 lb. pork tenderloin, trimmed & cut lengthwise into 4 equal pieces
1/4 cup all-purpose flour
1/4 teaspoon salt
1/2 teaspoon sugar
1/4 teaspoon dried rosemary leaves, crushed
1/4 teaspoon pepper
2 tablespoons vegetable oil
1 cup dry sherry
1/2 teaspoon dry mustard
Roasted red pepper
Press each pork tenderloin slice into 1-inch thickness. In small bowl, combine flour, salt, sugar, rosemary and pepper; blend well. Coat both sides of pork slices with flour mixture, shaking off excess flour. Heat oil in large skillet over medium heat. Add pork slices; cook 3 to 4 minutes on each side. Remove from skillet, reserving drippings. Keep warm.
Add sherry and dry mustard to reserved drippings in skillet. Bring to a boil over medium heat; stir until mixture is reduced to half. Reduce heat to low; add cooked pork slices. Simmer 1 to 2 minutes; remove from heat. Arrange pork slices on serving plate; spoon half of sauce over slices. Serve with roasted red peppers, if desired. Yield: 4 servings
Printable Recipe
SHRIMP AU GRATIN DELTA STYLE
02/10/1999
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1 tablespoon butter
1/2 cup fresh sliced mushrooms
1 tablespoons chopped onions
1/4 cup sherry wine
6 large shrimp 16/20 count
1 pinch chopped parsley
1/2 cup Mornay sauce
MORNAY SAUCE:
1 cup milk
2 tablespoons butter
2 tablespoons flour
2 oz. cheese (Colby or American)
1 pinch seasoning salt
Make sauce by bringing milk to a boil. Melt butter, add flour and whisk in. Whisk in butter, flour to milk and add cheese. Season. This is enough sauce for 2 or 3 portions.
To make entree: Saute shrimp, mushrooms, onions, sherry wine, parsley. Add Mornay sauce and serve bubbly hot.
Printable Recipe
SHRIMP ETOUFEE
11/09/1999
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2 servings
10 large shrimp, cleaned
2 tablespoons olive oil
2 tablespoons Cajun seasoning
4 green onions, diced
1/2 small red pepper, diced
Heat a medium saute pan, add oil. Season shrimp with Cajun seasoning. Add shrimp to hot saute pan and cook shrimp until just tender. Add Etouffee sauce and cook 2 minutes longer. Serve shrimp and sauce over rice and garnish with green onion and red pepper.
ETOUFFEE SAUCE
1/2 cup salad oil
1/2 cup flour
1/8 cup diced onions
1/8 cup diced bell pepper
1/8 cup diced celery
1 tablespoon minced garlic
1/2 cup Cajun seasoning
1 quart chicken stock
1/2 cup heavy cream
Heat oil in heavy sauce pan. Add all vegetables and cook until tender. Add flour to oil and vegetables. Cook until flour is well browned while stirring. Add spices and continue to cook for about 5 minutes. Add cold chicken stock. Bring sauce to a boil, stirring occasionally. Finish sauce with heavy cream. Serve over shrimp, chicken or catfish.
Printable Recipe
SKILLET PORK CHOPS
10/06/1999
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6 (4 oz.) boneless pork chops, trimmed
1 (10-3/4 oz.) can condensed golden mushroom soup, undiluted
2 tsp. Dijon mustard
1/4 tsp. salt
2 T. water
1 (14-1/2 oz.) can diced tomatoes, undrained
1/3 cup chopped onion
1 lb. fresh mushrooms, sliced
3 cups hot cooked rice or cooked noodles
Coat a skillet with nonstick cooking spray. Brown pork chops on both sides. Remove and set aside. Add water, scraping bottom of the skillet to loosen any browned bits. Drain tomatoes, reserving juice; set tomatoes aside. Add juice, soup, onion, mustard, mushrooms and salt to skillet; mix well. Return chops to skillet. Cover and simmer for 30 minutes, or until pork is tender. Stir in tomatoes; heat through. Combine rice (or noodles) and parsley. Serve chops and sauce over rice (or noodles). Yield: 6 servings
This is great served with Sunshine Carrots.
Printable Recipe
SOUTHWESTERN STYLE MEATLOAF
04/07/1999
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2 teaspoons bay leaves
2 teaspoons thyme
2 teaspoons oregano
2 teaspoons crushed red pepper
1/8 cup chopped garlic
1 pound frozen chopped spinach
1/2 pound diced onion
1-1/2 teaspoons salt
1 pound shredded Parmesan cheese
5 whole eggs
1 cup fresh bread crumbs
2 pounds ground beef
1 pound hot Italian sausage
1/2 cup virgin olive oil
Thaw spinach and squeeze out excess juice. Saute onions and spinach in olive oil, adding garlic. Set aside and cool. Place all ingredients into large bowl and mix until incorporated (do not overmix). Place 13 ounces in disposable pan. Bake at 350 for 30 minutes, covered. Uncover and bake for 15 additional minutes.
Printable Recipe
SPORTSMAN GRILL
08/04/1999
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CITRUS GRILLED FRESH WATER WALLEYE TOPPED WITH FRESH PINEAPPLE AND BANANA SALSA
4 oz. fresh walleye fillet
2 oz. diced pineapple
2 oz. diced banana
1/2 oz. finely chopped scallions
1/2 oz. finely chopped red pepper
Juice of 1 lime and juice of 1 lemon
Grill walleye and season well. Combine remaining ingredients and toss lightly.
GRILLED PEPPERCORN CRUSTED VENISON CHOPS
Two 4-oz. venison chops
1 oz. cracked mixed peppercorns
1 oz. olive oil
1 whole yellow tomato, quartered
2 oz. sliced Portabella mushrooms
2 oz. sliced button mushrooms
Season and grill venison until desired temperature is reached. Drizzle tomatoes and mushrooms with olive oil and grill lightly.
GRILLED PHEASANT WITH FRESH CITRUS JUICES
1 whole pheasant, quartered and trimmed
2 ea. lemons, limes and oranges (all cut in half)
Season pheasant well and squeeze the juice of all citrus fruit and grill until internal temperature reaches 160 degrees.
Serve with MIXED VEGETABLE AND BABY POTATO SKEWERS brushed with rosemary and roasted garlic olive oil.
Printable Recipe
TEQUILA LIME FAJITAS
05/05/1999
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1 large onion, julienned
1 large green pepper, julienned
6 oz. sirloin, cut into 1/4" strips
2 tablespoons olive oil
1 tablespoon Cajun spice
1 oz. Tequila
Juice of 1 lime
Saute sirloin strips till done. Add onion, green pepper, and Cajun spice. Toss till vegetables are crisp-tender. Squeeze lime, add 1 oz. Tequila and flambe till flame goes out.
Serve on tortillas with fresh Pico de Gallo, salsa, guacamole, and sour cream.
Printable Recipe
VEGETARIAN LASAGNA (GREATEST GRAINS)
07/15/1999
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TOMATO SAUCE
1 medium onion, chopped
1 green bell pepper, chopped
1/2 teaspoon each marjoram, thyme and rosemary
1 bay leaf
2 teaspoons each basil and oregano
1 tablespoon chopped fresh parsley
1 teaspoon tamari (natural soy sauce)
2 cloves garlic, minced
2 tablespoons oil
6 cups tomato sauce
Heat oil in a large skillet and saute the garlic, onions and bell pepper until translucent. Add the rest of the ingredients.
VEGETARIAN LASAGNA
Tomato sauce (above)
12 oz. mashed tofu
1-1/2 pounds shredded cheese (mozzarella and yellow colby)
1/2 cup shredded parmesan cheese
8-10 whole wheat lasagna noodles
Fresh parsley to garnish
Rinse the noodles in hot water and soak in the tomato sauce. Wipe the sauce from the noodles as you use them. Spread a cup of sauce on the bottom of the pan, just enough to lightly cover the bottom. Add a single layer of noodles. Spread a light layer of grated cheese on the noodles. Mix the mashed tofu with the parmesan cheese and layer this evenly on top of the cheese. Put more shredded cheese on top of the tofu followed by another layer of noodles. Next layer the rest of the sauce and the final layer of cheese. Sprinkle with the remaining cheese and garnish with fresh parsley. Bake at 350 degrees for 35-50 minutes until the cheese is golden around the edges. Let rest for 15 minutes before serving.
MISCELLANEOUS
Printable Recipe
5-A-DAY RECIPES 9/14/99
09/14/1999
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FRUITY BREAKFAST PARFAIT*
2 cups pineapple chunks
1 cup frozen raspberries, thawed
1 cup low fat vanilla yogurt
1 medium banana, firm, peeled, sliced
1/3 cup chopped dates or raisins
1/4 cup chopped nuts
In glasses, layer pineapple, raspberries, yogurt, banana, and dates. Sprinkle the top with nuts. Serves 4
*Adapted from "Fun With Fruits & Vegetables - Kids Cookbook", Dole Nutrition Program, 1995.
PASTA-VEGETABLE SALAD
3 cups cooked macaroni (any shape)
1/2 - 1 cup chopped green pepper
1 thinly sliced carrot
1/2 - 1 cup coarsely chopped broccoli
1 cup low fat Italian dressing
1 teaspoon Italian spices (oregano, basil), optional
Mix ingredients together lightly. Use enough dressing to moisten ingredients. Serves 8-10.
Note: For a main dish salad, add meat or cheese.
Printable Recipe
BABY TALK RECIPES
05/21/1999
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FRUITED YOGURT - Makes about 1 cup
3/4 cup plain low-fat yogurt
1/2 teaspoon freshly grated orange zest
1/2 cup fresh or frozen (thawed) unsweetened strawberries
1 tablespoon orange juice concentrate
5 teaspoons apple juice concentrate
1/2 teaspoon ground cinnamon, or to taste (optional)
Puree all the ingredients in a blender or food processor. Serve plain, or as a sauce for fruit, cake, or pancakes.
1 cup = 1 vitamin C serving; 3/4 Calcium serving
VIRGIN SANGRIA - 5 to 6 servings
3 cups unsweetened grape juice
3/4 cup apple juice concentrate
1 tablespoon fresh lime juice
1 tablespoon fresh lemon juice
1 small unpeeled lemon, sliced and seeded
1 small unpeeled orange, sliced and seeded
1 small unpeeled McIntosh apple, cored, cut into eights
3/4 cup seltzer (unsalted club soda)
Combine all the ingredients except the seltzer in a large pitcher. Stir well, and chill. Add seltzer just before serving. Serve over ice in wineglasses.
1 serving = 1 Other Fruit serving.
DOUBLE-THE-MILK SHAKE - Makes 1 serving
Note: Freeze an overripe banana, peeled and wrapped, 12 to 24 hours before making this shake.
1 cup skim milk or low-fat milk
1/3 cup nonfat dry milk
1 frozen overripe banana, cut into chunks
1 teaspoon vanilla extract
Dash of ground cinnamon, or to taste (optional)
Puree all the ingredients in a blender. Serve immediately.
BERRY VARIATION: Add 1/2 cup berries, fresh or unsweetened frozen, and 1 tablespoon frozen apple juice concentrate (thawed) before blending; omit the cinnamon, if desired.
"CREAMSICLE" VARIATION: Add 2 tablespoons frozen orange juice concentrate (thawed); omit the cinnamon.
1 shake = 2 Calcium servings; 2/3 Protein serving; 1 Other Fruit serving. Berry Variation adds 1 Other Fruit serving, 1 Vitamin C serving if strawberries are used. "Creamsicle" Variation adds 1/2 Vitamin C serving.
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BOOK REVIEW (JANUARY) BY JANE REINHARDT--MARTIN, RD, LD
01/08/1999
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THE UNOFFICIAL GUIDE TO DIETING SAFELY by Janis Jibrin, MS, RD
Macmillan, 1998
- Provides consumers like you a foolproof appraisal of what works and what doesn't - the good deals and the bad ones - with unbiased recommendations that are not influenced by any company, product, or organization.
- This book, like every "unofficial guide", is intensively inspected by the Unofficial Panel of Experts, a team of highly respected health professionals. They ensure that you are armed with the most up-to-date insider information on the subject of healthy weight loss and are told exactly what the Official establishment doesn't want you to know.
- Includes money saving techniques that help you lose the weight without losing your bankroll and how to interpret and evaluate the claims and promises of weight-loss aids.
THIN FOR LIFE by Anne M. Fletcher, MS, RD
Chapters/Houghton Mifflin Co., 1994
- Motivational guidebook that interweaves strategies used by hundreds of people who have lost weight and kept it off with state-of-the-art information about weight loss and maintenance.
- Critical issues such as taking responsibility for your weight, boosting self-efficacy, finding your own personal "right" way to lose weight, and finding support are addressed.
- In essence, this book tells how the "masters" took control of their weight so their weight would stop contolling them. I highly recommend this book to all my clientele.
EATING THIN FOR LIFE by Ann M. Fletcher, MS, RD
Chapters/Houghton Mifflin Co., 1997
- After writing Thin for Life, the author had so many questions about the "masters" food habits, so she went back to the "masters" and asked them about the nitty gritty of how they eat.
- Complete cookbook with more that 120 tested, tasty recipes from the masters, as well as 3 weeks worth of their meal plans that show creative ways to reduce calories and eat healthfully.
- This book is about how the "masters" changed their eating habits for good and how they motivate themselves to continue to do the things most people already know they should do to control their weight (but can't seem to get themselves to do.)
THIN FOR LIFE DAYBOOK by Anne M. Fletcher, MS, RD
Chapters/Houghton Mifflin Co., 1998
- Spiral-bound, week-by-week journal that takes readers by the hand and helps them set realistic goals, make exercise plans, and keep track of successes.
- The Daybook works on one theme for each of 52 weeks, sharing a weekly inspiration from the "masters" and a practical weight-control strategy for the week.
- The goal is to help the reader build a library of many small successes that will lead to lifetime weight control.
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BOOK REVIEW (JULY) JANE REINHARDT-MARTIN, RD, LD
07/08/1999
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THE PHYTOPIA COOKBOOK: A WORLD OF PLANT-CENTERED CUISINE
by Barbara Gollman, RD and Kim Pierce
Phytopia, Inc.; 1998
> If you are tired of eating plain fruits and vegetables because they are good for you, then this cookbook is for you! "Phytopia" is a word the authors (chef/RD and food journalist) coined to describe their concept that nudges meat off the center of the plate to make room for more fruits, vegetables, and grains. This is NOT a vegetarian cookbook.
> Besides 100 delicious, unique recipes, this cookbook combines the art of gourmet cooking with the science of healthful eating. In the introduction, or "The Science Behind the Recipes", the authors share more than 200 studies on phytochemicals which indicate their amazing roles in the prevention of cancer and heart disease, strengthening the immune system, and even slowing the aging process.
> Provides a very extensive bibliography and other references as well.
EAT WELL, STAY WELL WITH PARKINSON'S DISEASE
by Kathrynne Holden, MS, RD
American Book Company; 1999
> The FIRST HANDBOOK of its kind features clear, well-researched information on issues that are critical to Parkinson's patients, their caregivers and physicians. A few of the topics covered are: how to reduce medication nausea by eating the right kinds of foods at the right times, why B vitamins and a protein controlled eating plan are very important in this disease, and what to do (and what NOT to do) when it comes to food, mood and stress.
> Delicious recipes and protein controlled menus that can add variety and fun to meals.
> Includes a comphrehensive appendix section of addresses of Parkinson's organizations, diet-related resources, catalogs, books and products.
> This handbook was designed with a "lay flat" binding and large type so people with coordination, balance or eye sight problems will have no trouble using it.
SECRETS OF COOKING FOR LONG LIFE
by Sandra Woodruff, RD
Avery Publishing Group; 1999
> This book covers some very timely topics, such as: how to get the right balance of omega 3 and omega 6 fats, using the glycemic index as an aid to managing insulin resistance and hyperlipidemia, antioxidants, and phytochemicals.
>Contains over 200 delicious dishes that maximize health and longevity.
> Includes a wonderful section that presents specific menus for specific health conditions, such as cancer, cardiovascular disease, diabetes, menopause, osteoporosis, and rheumatoid arthritis.
> Based on solid science and well referenced!
VEGETABLES DESSERTS: BEYOND CARROT CAKE & PUMPKIN PIE
by Elisabeth Shafer and Jeannette L. Miller, RD
Chronimed Publishing; 1998
> If you have a love affair with desserts, but not vegetables - this may be a good cookbook for you to pick up!
> Contains 125 recipes that turn ordinary vegetables into extra ordinary desserts.
> Features 26 vegetables with the history, seasonality, and recipes for each vegetable.
ABOUT DIETICIAN JANE...
Jane is a Registered and Licensed Dietitian in Illinois and Iowa. She consults for many companies in the Quad Cities area as well as a writer and regular guest on the Paula Sands Live Show. If you have any questions or comments, please feel free to contact Jane at (309)764-7557 or e-mail her at dietitianjane@yahoo.com.
Jane Reinhardt-Martin, RD, LD Copyright 1999 All Rights Reserved
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BOOK REVIEW (MARCH) BY JANE REINHARDT-MARTIN, RD, LD
03/26/1999
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FOOD ALLERGIES, WRITTEN FOR THE AMERICAN DIETETIC ASSOCIATION by Celide Barnes Koerner, MS, RD and Anne Munoz-Furlong
John Wiley & Sons, Inc, 1998
- This paperback book is a must for anyone with a food allergy--contains all of the basic food allergy information needed.
- The difference between a food allergy and food intolerance is discussed, as well as appropriate diagnosing a food allergy.
- Food allergies covered are: milk, egg, peanut, soybean, tree nut, fish, shellfish, and wheat. How to manage your food allergy and day-to-day strategies are included.
THE GLUTEN-FREE GOURMET-LIVING WELL WITHOUT WHEAT by Bette Hagman
Henry Holt and Company, Inc., 1990
- After being diagnosed with celiac sprue, the author designed recipes to help her stay on a gluten and wheat free diet.
- Includes more than 200 recipes, from over 15 years experimentation.
- How to find the "hidden glutens" and other resources are covered in great detail.
THE GLUTEN-FREE GOURMET COOKS FAST AND HEALTHY by Bette Hagman
Henry Holt and Company, Inc., 1996
- In this book, the author shows you how to do gluten and wheat free cooking fast and healthy, to fit into any busy schedule.
- How to use bread machines successfully with gluten and wheat free flours and with less fat and sugar.
- The most up to date extensive list of where to find and buy gluten and wheat free products.
101 FABULOUS DAIRY FREE DESSERTS EVERYONE WILL LOVE by Annette Pia Hall
Barrytown, Ltd., 1998
- This book is for anyone that suffers from lactose intolerance or an allergy to dairy products.
- Contains over 100 great reipes that are also low-saturated fat, zero cholesterol, and only use common ingredients and basic kitchen equipment.
"MY KID'S ALLERGIC TO EVERYTHING" DESSERT COOKBOOK by Mary Harris and Wilma Nachsin
Chicago Review Press, Inc., 1996
- This easy to use cookbook offers more than 80 recipes for safe and delicious cakes, cupcakes, brownies, pies, tarts, cobblers, and more.
- Recommended for any parent that is trying to raise a child that has one or more food allergies.
- Great sections on the explanations of all the different flours available and substitution charts for converting your favorite recipes.
Jane Reinhardt-Martin, RD, LD, Copyright 1999 All Rights Reserved
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BOOK REVIEW (OCTOBER) BY JANE REINHARDT-MARTIN, RD, LD
10/04/1999
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"I'D KILL FOR A COOKIE"
by Susan Mitchell, PhD, RD, LD and Catherine Christie, PhD
Penquin Putnam Publishing, 1997
> The authors developed an innovative, easy-to-understand EAT (Energy-Action-Team) Plan, which consists of six easy strategies that show how to identify the stressors in you life and how to incorporate new behaviors into your lifestyle.
> This book teaches you how to stop excessive food cravings that are making you lose control of your eating habits and weight.
> Questionnaires, checklists, goal plans, shopping schedules, stress-and-eating diaries, and self-tests to determine your individual response to different types of food makes this book a very personal and adaptable program.
SMART COOKIES DON'T GET STALE
by Susan Mitchell, PhD, RD, LD and Catherine Christie, PhD, RD, LD
Kensington Publishing Corporation, 1999
> A spin-off from the authors' first book, you will find the six-step EAT Plan designed as a scientifically based blueprint for staying young.
> The authors will help you eliminate the negative, dangerous changes in your body brought on by stress-not only with changes in attitude and lifestyle, but with foods that can actually boost your immune system and your emotional state.
> A series of quizzes and questionnaires to help you target your individual health needs, as well as easy ways to look and feel strong with exercise.
STEALTH HEALTH-HOW TO SNEAK NUTRITION PAINLESSLY INTO YOUR DIET
by Evelyn Tribole, MS, RD
Viking Publishing Company, 1999
> The book is easy to read and contains more than 100 recipes, 1,000 tips on how to "eat right in spite of yourself," and plenty of useful lists and charts.
> Stealth Health helps spot nutrition problems easily with a quiz that allows readers to pinpoint eight major threats to their health and how to overcome them. These include Vegetable Haters, Fruit Skimper, Milk Misers, Iron Maidens, Fiber Deprivers, Fat Lovers, and Bean Barren.
> Tribole provides practical ways to sneak certain foods or nutrients in your diet, like crumbling tofu for ricotta recipes or kale disguised as basil in lasagna!
DINING LEAN: HOW TO EAT HEALTHY IN YOUR FAVORITE RESTAURANTS
by Joanne Lichten, PhD, RD
Nutrifit Publising, 1998
> The author offers innovative "Calorimeters," easy-to-use charts that group foods by type and serving size to help readers estimate the total energy and fat grams in any food item.
> Besides the author being a Registered Dietitian, she is also a professional speaker that takes her out to eat over 500 times a year. In this book, she shares her tips on losing and maintaining your weight while dining out.
> Great tips when dining at Chinese, Mexican, Italian, fast food restaurants, seafood, and steak houses. Along with the tips, it is chock full of nutrition information of many of your dining favorites!
Abut Dietitian Jane...
Jane is a Registered and Licensed Dietitian in Illinois and Iowa. She consults for many companies in the Quad Cities area as well as a writer and regular guest on the Paula Sands Live Show. If you have any questions or comments, please feel free to contact Jane at (309) 764-7557 or e-mail her at dietitianjane@yahoo.com.
Jane Reinhardt-Martin, RD, LD Copyright 1999 All Rights Reserved
Printable Recipe
BRIDAL SHOWER BRUNCH
06/24/1999
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WALDORF BRIDAL PARTY SALAD
3 cups (6 small) cored, unpeeled, and chopped Red Delicious apples
1 cup seedless Thompson grapes
1/2 cup (1 ounce) miniature marshmallows
1/4 cup (1 ounce) chopped walnuts
1/3 cup Kraft fat-free mayonnaise
3/4 cup Cool Whip Free
In a large bowl, combine apples, grapes, marshmallows, and walnuts. Stir in mayonnaise. Add Cool Whip Free. Mix gently to combine. Cover and refrigerate for at least 30 minutes. Gently stir again just before serving.
Serves 8 (1/2 cup) - Each serving equals:
HE: 1 Fr, 1/4 Fa, 1/4 Sl, 12 OC
90 Calories, 2 gm Fa, 1 gm Pr, 17 gm Ca, 85 mg So, 8 mg Cl, 1 gm Fi
DIABETIC: 1 Fr, 1/2 Fa
PASSION "CHAMPAGNE" PUNCH
4 cups cold Diet 7-UP
4 cups cold water
1 tub Crystal Light Passion Fruit-Pineapple Punch Mix
In a large pitcher, combine Diet 7-UP and water. Add dry punch mix. Mix well with long-handled spoon until dissolved. Serve at once or refrigerate until ready to use.
Serves 8 (1 cup) - Each serving equals:
HE: 4 OC
4 Calories, 0 gm Fa, 0 gm Pr, 1 gm Ca, 3 mg So, 2 mg C1, 0 gm Fi
DIABETIC: Free Food
Printable Recipe
BTS BREAKFASTS WITH MOLLY PELZER
08/19/1999
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BREAKFAST BATIDOS
1 ripe mango or banana
2 cups milk
2 teaspoons sugar
2 teaspoons frozen orange juice concentrate
ice cubes
Cut up fruit. Place fruit, milk, sugar, and orange juice concentrate in a blender. Blend until smooth. Serve over ice. Makes four, 4 ounce servings.
CINNAMON APPLE BREAKFAST QUESADILLAS
2 - 6-inch flour tortillas
1/2 cup chunky applesauce, divided
1 teaspoon cinnamon sugar mixture, divided
1/4 cup shredded Monterey Jack cheese
2 tablespoons vanilla or apple/cinnamon flavored yogurt
Preheat oven to 400 degrees. Place on tortilla on an ungreased baking sheet. Spread half of applesauce over tortilla; reserve half for garnish. Sprinkle with half of cinnamon-sugar over applesauce. Top with cheese. Cover with second tortilla. Sprinkle remaining cinnamon-sugar on top. Bake at 400 degrees for 6-8 minutes or until golden brown. Cool 2 minutes. Cut into quarters and serve with reserved applesauce and yogurt.
YOGURT BREAKFAST CONES
Fill ice cream cone cups with alternating layers of yogurt and fruit. Top with granola or your favorite cereal. Great for breakfast on the run!
Printable Recipe
CHEF'S SALT
04/28/1999
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1 cup salt
2 tablespoons paprika
1 tablespoons onion salt
1 tablespoon garlic salt
1 tablespoon black pepper
Printable Recipe
CINNAMON AND APPLE GARLAND (BY REBECCA)
11/05/1999
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MATERIALS NEEDED:
1/8 yard of 7 fabrics (colors of choice)
Jute twine
Raffia or 3/8" ribbon
3 apples
lemon juice or white vinegar
salt
Cheesecloth
paper towels
wire cookie rack
ground cinnamon
applesauce
small cookie cutters of choice...gingerbread men,leaves, stars, hearts, etc.
cookie sheet
straw
1. To dry apples: pour 3 cups of lemon juice (or mixture of vinegar/water) and 12 teaspoons salt into bowl, stir. Cut apples into 1/4" rings; remove seeds. Place in bowl to soak 15 minutes, turn often.
2. Remove from bowl and pat dry with paper towels (absorb as much moisture as possible). Using a double layer of cheesecloth on wire rack, arrange apple slices in single layer. Add an additional double layer of cheesecloth to top of apples. Place in cold oven, set at 150 degrees. Bake for 4 to 5 hours or until apples are soft and a pliable (no water visible when squeezed).
3. Make cinnamon cutouts: Blend 12 tablespoons of applesauce with 15 tablespoons cinnamon; mix. Dough will be stiff. Sprinkle work area with cinnamon. Roll dough to 1/4" thickness. Cut out desired designs. Place on cookie sheet. Make a hole in "cookie" with a drinking straw. Bake at 150 degrees for 3 to 4 hours, until dry.
4. Tear each fabric piece into 1" x 8" strips. Tape a 42" piece of jute twine to table; tape opposite end of twine. Beginning 4" from one end of twine, tie on one strip of each fabric. Tie one strand of raffia or ribbon onto the twine. Thread apple slice, cinnamon cutout, and another apple slice onto twine. Add raffia or ribbon and follow the "pattern" until all fabric is used.
Printable Recipe
CLAY POT SCARECROW
10/08/1999
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SUPPLIES:
5 - 4" clay pots (other size pots can be used to make scarecrow larger or smaller
1 each Apple Barrel Acrylic Paint: Midnight Blue, Burnt Umber, Flesh, Antique Gold, Orange, Black, Liberty Blue
1 Brown Felt Square
1 Pkg. Natural Raffia
1 Red Bandanna
1 Yd. 3/8" Red Ribbon
1 Spray Can Krylon High Gloss Varnish
Dow Corning Clear Silicone Adhesive
Assorted Paint Brushes
DIRECTIONS:
Paint clay pots. Glue bottom three pots together with silicone adhesive to form the body. Let set for 24 hours.
Spray all pots with high gloss varnish.
Make arms by wrapping pieces of bandanna around raffia. Glue to body of scarecrow. Use the remaining raffia to make collar, hair, and hat plume. Cut hat brim out of felt.
Glue to the body in the following order - collar, face pot, hair, hat brim, hat pot, and hat plume. Wrap ribbon around neck and make bow tie.
Printable Recipe
COFFEE CAN LUMINARIES
10/22/1999
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Materials needed: Coffee can (can also use soup or paint cans of any size)
white vinegar
Metal primer: white
Paints: colors of choice (for skeleton, I used white and yellow...True blue, orange, yellow and green for pumpkin)
foam brush or sponge
tracing paper
clear spray varnish
medium, permanent marker or pen
candles and sand or tea lights
Fill can with water and place in freezer overnight for ease in pinching holes. Punch holes using nail and hammer...may eliminate freezing water in can by using drill and 3/32" drill bit. Wash outside of can with a 50/50 mixture of water and vinegar. Rinse to remove any vinegar residue, other wise paint may crack. Let dry. Paint two light coats of metal primer on can, let dry between coat to prevent can from rusting. Let dry. Trace pattern onto can and paint as desired. Let dry. Outline design with marker. Spray with clear varnish. Use candles in sand and/or holders. Tea lights could be used rather than candles. If using tea lights, drill hole at back of can large enough for plug to fit through. Insert lights and plug into outlet.
Printable Recipe
COOL SUMMER SANDWICHES
06/09/1999
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BEEF WRAP
4 oz. shaved roast beef
red onion slices
2 oz. smoked Gouda cheese
horseradish sauce
whole wheat wrap shell or tortilla
FOCCACIA CLUB
3 oz. smoked pepper turkey
3 oz. sliced Canadian bacon
lettuce
tomato
Swiss cheese
American cheese
garlic mayonnaise
1/4 loaf of Foccacia bread
TURKEY REUBEN SANDWICH
4 oz. smoked pepper turkey
Swiss cheese
2 oz. sauerkraut
1 tablespoon 1000 Island dressing
2 slices dark rye bread
CRAB SALAD CROISSANT
8 croissants
2 lbs. crab meat
1/4 gal. mayonnaise
1/2 bunch celery, finely diced
12 whole green onions, finely diced
1 tablespoon celery salt
1 tablespoon garlic powder
1 tablespoon white pepper
1 tablespoon seasoning salt
Place all ingredients in mixing bowl and mix well (makes 8 sandwiches). Garnish with lettuce, tomato, onion, and Swiss cheese.
Printable Recipe
DIETITIAN JANE'S NUTRITION WEBSITE PICKS
07/30/1999
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AMERICAN DIETETIC ASSOCIATION
Great sections on finding a Registered Dietitian in your area, nutrition fact sheets available to anyone, and enormous links to other sites
www.eatright.org
CENTER FOR SCIENCE IN THE PUBLIC INTEREST
A Washington D.C.-based consumer nutrition advocacy group and publishers of Nutrition Action Health letter
www.cspinet.org
TUFTS UNIVERSITY NUTRITION NAVIGATOR
A web site that rates other nutrition web sites
http://navigator.tufts.edu
MAYO HEALTH OASIS
Great information from the venerable Mayo Clinic
www.mayohealth.org
HEALTH MANAGEMENT RESOURCES
The leader in weight loss and management programs has this great web site that includes a virtual restaurant. Make sure to check this out!
www.yourbetterhealth.com
DIANA DYER, MS,RD - CANCER & NUTRITION SPECIALIST
As a three time cancer survivor, Diana has made it her mission to provide information and inspiration for cancer survivors regarding nutritional and lifestyle choices that promote the extension and quality of their lives
www.dianadyermsrd.com
AMERICAN CANCER SOCIETY
www.cancer.org
AMERICAN DIABETES ASSOCIATION
http://diabetes.org
AMERICAN HEART ASSOCIATION
www.amhrt.org
AMERICAN INSTITUTE FOR CANCER RESEARCH
www.aicr.org
CANCER RESEARCH FOUNDATION OF AMERICA
www.preventcancer.org
NATIONAL INSTITUTES OF HEALTH
www.nih.gov/icd
NATIONAL OSTEOPOROSIS FOUNDATION
www.nof.org
NATIONAL DAIRY COUNCIL
www.whymilk.com
VEGETARIAN RESOURCE GROUP
www.vrg.org
A WEB SITE RUN BY HEALTH PROFESSIONALS THAT ALERTS THE PUBLIC TO HEALTH FRAUDS AND SCAMS
www.quackwatch.com
About Dietitian Jane...
Jane is a Registered and Licensed Dietitian in Illinois and Iowa. She consults for many companies in the Quad Cities area as well as a writer and regular guest on the Paula Sands Live show. If you have any questions or comments, please feel free to contact Jane at (309)764-7557 or e-mail her at dietitianjane@yahoo.com.
Jane Reinhardt-Martin, RD, LD Copyright 1999 All Rights Reserved
Printable Recipe
ETOUFFEE SAUCE BY TONY GARCIA
08/25/1999
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1 gallon chicken stock
1 quart diced celery
1 quart diced onion
1 quart diced green pepper
1 gallon diced tomatos
2 oz. Tabasco sauce
1/2 cup sherry
1 tablespoon thyme
3 tablespoons fresh minced garlic
1 pound crawfish tail meat
Add all ingredients to stock pot and bring to a boil. Reduce heat and simmer 10 minutes. Add roux to thicken.
ROUX:
1 pound butter
1 pound flour
Heat oil in skillet. Lightly spice grouper with spices and cook till done. Smother with sauce to garnish.
Printable Recipe
FALL FOOD AND FUN - JAN TEMPLE
10/04/1999
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SPIDERS
For each spider you will need:
2 chocolate flavored vanilla wafers
1 teaspoon peanut butter
8 chow mien noodles
2 mini chocolate coated candies
To make: spread peanut butter on bottom side of one wafer. Arrange noodles to look like legs of the spider. Top with remaining wafer. Use peanut butter to attach mini chocolate-coated "eyes."
APPLE SMILES - makes 8 Smiles
Cut an apple into 16 slices. For each smile, spread one side of two apple slices with peanut butter. Place 4 mini marshmallows on one slice (these are to look like teeth) and top with the other slice. Note: the spread side of the apple should be touching the "teeth."
JACK-O-LANTERN PUDDING - Makes 8 servings
1 small package butterscotch instant pudding (regular or fat- and/or sugar-free)
2 cups lowfat milk
2 cups canned pumpkin
1 teaspoon pumpkin pie spice
Non-dairy whipped topping
Halloween candies for decoration
Prepare pudding by adding milk and mixing/shaking for 1 minute. Stir in pumpkin and seasoning. Pour into serving dishes and chill. Top with non-dairy whipped topping. Make a Jack-o-lantern face in the topping using candy corn.
ORANGE JACK-O-LANTERNS
Remove the peel from a fresh orange. Make a stem for the pumpkin with a 2-inch section of pretzel rod. Use brown colored candy corn to make a face on the Jack-O-Lantern. Inserting the pointed end into the orange leaving only the dark end to show.
THE CAT'S MEOW
16 oz. reduced fat sour cream
1 package (1.5 oz.) taco seasoning mix
1 cup chopped tomato
1 cup shredded lettuce
1 cup reduced fat shredded cheddar cheese
For cat's face: green pepper (ears, eyebrows, nose); fresh chives (whiskers), sliced olives (eyes, mouth), cherry tomato (mouth). Combine sour cream and seasoning mix until blended. Spread in 9-inch pie pan. Layer the following on top: tomato, lettuce, and cheese. Decorate the top to look like a cat's face. Serve with baked tortilla chips. (Adapted from Kraft Halloween, 1998)
BOBBING FOR BAGELS
This is both a game and a snack. Tie one end of a long string around a mini bagel. Use processed cheese spread to make a face on the bagel. Tie the free end of the string to a broom handle. Have each person hold their hands behind their back and try to take a bite out of their bagel as it swings through the air on the end of the broom. Imagine trying to eat a swinging pinata.
SPOOKY SPICY SPLASH FOR BATS, BROOMS, BIRDS AND BUGS
To make the SPLASH: Combine a 15-oz. can of Mexican flavored cheese sauce with 1 cup salsa. Heat in microwave or small crockpot. Use the following to dip or "splash" into the warm dip. FOR BATS: Cut bat shapes from green peppers, FOR BROOMS: Make several parallel cuts in one end of a celery stick. Let celery soak in cold water overnight. The cut end will look like the bristle end of a broom. FOR BIRDS: Serve corn chips. FOR BUGS: Use baby cut carrots.
Printable Recipe
GRILLED PORTABELLO & PEPPERS W/FRESH SPRING GREEN SALAD BY CHEF TONY
06/16/1999
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HERB VINAIGRETTE
1 cup olive oil
1/2 cup balsamic vinegar
2 tablespoons diced red onion
1 tablespoon chopped fresh basil
1 tablespoon chopped fresh thyme
1 tablespoon chopped fresh oregano
1 tablespoon minced garlic
Combine ingredients.
Remove stem from mushroom, slice 1 small green and 1 small red pepper into 1/2" thick rings. In a small bowl combine mushrooms and pepper rings and lightly coat with olive oil. Place on grill and cook till tender. On a serving plate, place 2 cups spring greens, top with peppers and mushroom cut into 4 to 6 triangles. Drizzle with vinaigrette.
Printable Recipe
HEART HEALTHY RECIPES
02/01/1999
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VALENTINE MUFFINS - 1 dozen
1 1/3 cups all purpose flour
3/4 cup rolled oats
1/3 cup sugar
2 teaspoons baking powder
1/4 teaspoon salt
1 beaten egg
3/4 cup milk
1/4 cup cooking oil
1 cup coarsely chopped cranberries
AND 2 tablespoons sugar
Line twelve 2 1/2-inch muffin cups with paper bake cups; set aside. In a medium mixing bowl combine flour, oats, sugar, baking powder, and salt. Make a well in center of dry mixture; set aside. In another mixing bowl combine egg, milk, and oil. Add egg mixture all at once to the dry mixture. Stir just till moistened. Fold in chopped cranberries. Spoon batter into prepared muffin cups, filling each 2/3 full. Bake in a 400 degree oven for 20 minutes or till golden. Cool in muffin cups on wire rack for 5 minutes. Remove from muffin cups; serve warm.
Nutrition facts per muffin: 185 cal., 7 g. total fat (1 g. sat. fat)
At just 7 grams of fat per muffin, the recipe above is low fat. It has just 1 teaspoon fat per muffin. Following are two ways to cut the fat even more:
APPLESAUCE METHOD:
Eliminate all oil and replace it with 1/4 cup applesauce. This results in a fat free muffin. You may have difficulty getting the muffin to come out of the wrapper. TIP: Placing the cooled muffins in a sealed plastic bag overnight will eliminate the problem.
YOGURT METHOD: Eliminate the egg. Use only 2 tablespoons oil and ADD 4 tablespoons fat free yogurt (I used vanilla flavored fat free yogurt). Result: only 1/2 teaspoon of fat per muffin.
VALENTINE TIP: To make a muffin look like a heart-shaped treat, fill the muffin cup 1/2 to 2/3 full and then insert a marble in between the muffin pan and liner. Bake as usual. No marbles? Use a small ball of tin foil.
LUNCH IDEAS:
VALENTINE POTATO - Makes 4 servings
4 medium baking potatoes, baked
1 15 oz can black beans, drained
1 16 oz. sack frozen, chopped green pepper
1 cup low fat cottage cheese
1 cup salsa
1/2 cup reduced fat grated cheddar cheese
Mix together drained beans and green pepper. Layer each hot, split baked potato with: 1 cup bean and green pepper mixture; 1/4 cup cottage cheese, 1/4 cup salsa, 2 tablespoons grated cheese. Microwave or broil until hot.
DESSERT IDEAS:
LAYERS OF RED AND WHITE - In a parfait glass or clear dish, layer pieces of angel food cake, frozen strawberries, and fat free vanilla yogurt. Top with a strawberry (frozen one is fine).
VALENTINE CUTOUTS: - Yield 8 to 10 servings
2 packages (.6 oz each) cranberry flavored sugar-free gelatin
2 1/2 cups cranberry juice heated to boiling
1 cup skim milk, cold
1 package ( 1 3/4 oz) instant vanilla pudding mix
In a bowl, dissolve gelatin in hot cranberry juice. Set aside for 30 minutes. In a small bowl, whisk milk and pudding mix until smooth -- about 1 minute. Quickly pour pudding mixture into gelatin. Whisk until well blended. Pour into an oiled 9x13x2 pan. Chill until set. Cut into hearts or cubes.
Printable Recipe
JUNE DAIRY MONTH RECIPES
06/25/1999
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THE ALL-AMERICAN CHEESEBURGER
Makes 12 mini-cheese burgers
1/2 cup ketchup
1/4 cup unseasoned bread crumbs
1-1/2 pounds lean ground beef
1 cup crushed potato chips
3/4-1 cup sweet pickle relish
6 slices American cheese, cut into quarters
12 mini-Kaiser or dinner rolls
Preheat grill. Mix together ketchup, unseasoned bread crumbs and ground beef. Form into 12 mini-patties for mini-cheeseburgers. Grill over medium heat, about 6 to 8 minutes, or until well done. While burgers are cooking, combine crushed potato chips and relish. Top each cooked burger with about 2 tablespoons of potato chip/relish mixture and then place 2 quarters of the sliced cheese on top. Serve on mini-rolls with desired condiments.
SOUTHWESTERN BLUEBURGER WITH RIPE AVOCADO AND FRESH SPROUTS
Makes 8 mini-burgers
1 cup (4 ounces) blue cheese
1 pound lean ground beef
1 teaspoon salt
1 teaspoon ground black pepper
4 slices Monterey Jack cheese, cut into quarters
1/2 avocado, peeled and sliced into 8 sections
1/2 cup sprouts (i.e., alfalfa, bean, clover, sunflower)
8 mini-Kaiser rolls
Preheat grill. Take 1/2 ounce or 2 tablespoons of blue cheese and form into small ball. Mix together ground beef, salt and pepper. Divide ground beef mixture into eighths. Take one-eighth of ground mixture and form a patty around the blue cheese ball. Repeat this process with the blue cheese and ground beef mixture, forming a total of eight servings. Grill over medium heat until desired doneness, about 6 to 8 minutes.
Top each cooked burger with 2 slices of Monterey Jack cheese, avocado slice and 1 tablespoon of sprouts. Serve on mini-Kaiser rolls with desired condiments.
SUMMER SMOOTHIES
Enjoying a milk-based smoothie is another great way to celebrate June Dairy Month. Ideal for breakfast, lunch or an after-dinner snack, these tasty treats are made with easy-to-find ingredients and take as little as five to 10 minutes to make.
To create calcium-packed concoctions of your own, simply mix 2 cups of milk with one or more cups of frozen fruit and four, 1/2-cup scoops of frozen yogurt in your blender. Add sugar and other flavor enhancers to taste.
Try these combinations to get started! (each blended recipe makes 4 to 6 cups)
CHOCOLATE CHERRY CRUSH
Milk, frozen chocolate yogurt, frozen cherries
PINEAPPLE PASSION
Milk, frozen crushed pineapple, frozen pineapple sherbet
STRAWBERRY SMASH
Milk, frozen vanilla yogurt, frozen strawberries, frozen crushed pineapple
PINEAPPLE BERRY BASH
Milk, frozen blueberries, frozen strawberries, pineapple sherbet, frozen cherries
Printable Recipe
KEEPING COOL RECIPES BY JAN TEMPLE
08/02/1999
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COLORFUL GREEN BEAN SALAD
1 pound green beans, cooked tender-crisp, cooled
1/2 pound cherry tomatoes, halved OR 2 medium tomatoes cut into bite-size pieces
1/2 small red or white onion, sliced
2 ounces cheese, grated or shredded -- choose from Parmesan, feta, mozzarella or Swiss (let flavor, cost, fat content and personel preference be your guide in choosing)
1/3 cup oil and vinegar style dressing (full fat, reduced-fat or fat-free). Choose a bottled dressing or make your own.
Toss all ingredients together and serve.
DASHBOARD DINING DELIGHT
Begin with 1 hard crusted sandwich roll. Cut the roll in half. Brush each half with 1-2 tablespoons of flavored vinegar and oil type dressing. (There are lots of new bottled varieties on the market to try. By using a dressing with herbs and spices already in it the sandwich will have a unique flavor). Top the bottom half of the roll with strips or slices of your favorite raw vegetables (green pepper, cucumber, onion, and spinach work well -- tomatoes are flavorful, but slice thinly to avoid a soggy sandwich). Add 1/4 cup well-drained water packed tuna or chicken. Top with the remaining half of roll. Wrap very tightly in plastic wrap. Place in the refrigerator overnight under a weight - a gallon milk jug works. By morning, the sandwich is "mashed" enough to make eating in the car a Dashboard Dining Delight!
HOMEMADE SPORTS DRINK
SLAM DUNK*
1 cup cranberry juice cocktail
1/2 cup lemonade
1-1/2 cups water
*This is only one combination, any juice combination or single juice may be mixed with an equal amount of water.
DRINK PLENTY OF FLUIDS GAME PLAN
WHEN AND HOW MUCH:
2 hours before a game drink 2 cups
15 minutes before a game drink 1 to 2 cups
Every 15 minutes during a game drink 1/2 cup
After a game drink 3 to 6 cups (drink even more in HOT weather)
WHAT'S BEST TO DRINK (When and What):
For the 1st hour of a game (or practice) drink cool water
After the 1st hour drink cool water, diluted fruit juice (1/2 juice & 1/2 water) or a Sports drink
Printable Recipe
MARCHING INTO SPRING RECIPES
03/01/1999
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LION -- Combine 8 ounces cream cheese with 1 cup grated carrots and 1 tablespoon orange juice. Place mixture in the center of a plate spreading to about 1/4 inch thick. This will be the lion's face. Make the hair for the lion by sprinkling 1/2 cup or more of grated carrots all around the edge of the face. Make whiskers from celery. Use frozen peas for eyes; raisins for the nose. Serve with low fat crackers or assorted vegetables.
LAMB -- Blend 12 ounces low fat, firm silken tofu in a food processor. Option: If you're not ready to try tofu, use low fat sour cream instead of the tofu. Add one package Ranch Dressing Mix and combine until well blended. Chill until flavors are blended. Spread mixture in the center of a plate to a thickness of about 1/4 inch. To make it look like a lamb, place cauliflower florets around the edge of the plate to be like fleece. Use clusters of raisins for the eyes and half of a cherry tomato for the nose. Serve with fresh vegetables.
BUNNY WITH A BOW TIES -- Make two peanut butter sandwiches using white sandwich bread. Cut a large round circle from the center of each sandwich. One circle will become the face of the bunny; the other will be the ears and bow tie. Use jellybeans to decorate the bunny sandwich; attach with peanut butter. Use string cheese for the whiskers.
LEMON COLESLAW - If you use pre-shredded coleslaw that is available in the produce section of the supermarket, this is a really fast and healthy salad. Courtesy of Pat Anderson, ISU Extension Nutrition Field Specialist.
4 cups shredded cabbage
1 cup (8 oz. can) pineapple tidbits, drained
1 to 2 cups lemon flavored yogurt
Combine all ingredients. Serve chilled. Serves 4 large or 8 small servings.
TROPICAL BROCCOLI SLAW - A quick way to combine serveral foods rich in calcium into one flavorful dish.
4 cups broccoli slaw (available pre-shredded in the produce section of the supermarket)
1 cup (8 oz. can) pineapple tidbits, drained
1 1/3 cups (11 oz. can) mandarin oranges
2 cups pineapple or Pina Colada flavored yogurt
Combine all ingredients. Serve chilled. Serves 5 large or 10 small servings.
Printable Recipe
NATIONAL 5 A DAY WEEK RECIPES - JAN TEMPLE
09/10/1999
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To celebrate National 5 A Day Week, consider accepting the challenge to eat more fruits and vegetables. The challenge is a reminder that eating five servings of fruits and vegetables daily provides health benefits for all ages. All you need to do is eat a minimun of 3 servings of vegetables and 2 servings of fruit each day. And, it's easier to do than many people think. Simply include a piece of fruit or 1/2 cup of raw or cooked fruit or vegetables at each meal and for morning and afternoon snacks. This month's newsletter presents a number of ideas for including more fruits and vegetables in your diet. Accept the challenge! East 5 A Day!
TOMATO SALSA - If your garden has produced many tomatoes and peppers this year, you may wish to make and preserve some Salsa. It makes a wonderful low-fat snack and can help you get your 5 A Day. But, before you begin, please take a moment to read further. If you choose to can salsa, you need to understand that foods have differing levels of acidity. Tomatoes are a high acid food, but peppers, onions are low acid foods. The only safe way to preserve low acid foods is by using a pressure canner, or using a recipe that has enough added acid to bring the product into a safe acidity range. If you use a waterbath canner for low acid foods, you cannot destroy the spores of bacteria that cause botulism as well as other types of spoilage. Botulism poisoning can be fatal.
The Rules of Salsa:
1. You may make and freeze any combination of tomatoes, peppers, onions, chiles and spices.
2. You may process at 10 pounds pressure (11 pounds if a dial gauge canner is used) for 40 minutes, pints or quarts containing any combination of tomatoes, peppers, onions, chiles and spices.
3. If you wish to process salsa in a boiling waterbath canner, it is safest to use a recipe that has been tested by USDA. Copies may be available at your county Extension Office or call (319)337-2145 to receive a free copy.
4. You may can the tomatoes in a boiling waterbath and prepare the salsa as you need it. Note: crushed tomatoes packed without added liquid must be processed in a boiling waterbath as follows: Pints - 35 minutes; Quarts - 45 minutes. Remember to add 1 Tablespoon bottled lemon juice to each pint and 2 Tablespoons to each quart.
5. You may freeze peppers and onions to use in making salsa at a later time. Chop into desired size, seal tightly, and freeze.
I adapted this salsa recipe from one of my relatives in Illinois. Thanks go to Mary LeClair.
WINTER SALSA
1/2 cup canned, frozen or fresh diced green chiles
1/2 cup frozen or fresh onion chopped
1/2 teaspoon chicken bouillon granules
1 or more tablespoons jalapeno peppers, chopped
1 pint of canned tomatoes, diced
Salt to taste
Combine chiles, peppers, onions and bouillon in saucepan with a small amount of water. Simmer for 3-5 minutes. Stir in tomatoes. Remove from heat. Cool. You're ready to eat. Note: Adjust ingredients to suit your preference. Keep refrigerated or freeze. DO NOT WATERBATH PROCESS this recipe.
JICAMO - THE MEXICAN POTATO
To meet your 5 A Day Challenge, try a new fruit or vegetable. If you've never eaten jicama (pronounced HEE-cah-mah), now is a great time to begin. Jicama is a tuberous root that has a sweet, crunchy taste - almost like an apple rather than a potato. It can be used in a variety of ways. Serve it raw with SALSA, in salads, add to stir-fries or coook it like a potato. Look for smooth unblemished roots. Peel the papery skin with a paring knife and cut into sticks or slices. It is less starchy and lower in calories than a russet potato. It is a good source of Vitamin C and contains some potassium, iron and calcium. (Source: Univ. of Calif. at Berkeley Wellness Encyclopedia)
ENJOY THE RAINBOW OF COLOR
Research is showing that the pigments found in fruits and vegetables are often what helps your body fight off disease. The following foods are rich in vitamins, minerals, antioxidants and phytochemicals. Enjoy the rainbow of color as you Eat 5 A day.
RED - Tomatoes, Watermelon, Strawberries, Red Grapes, Raspberries
ORANGE - Apricots, Cantaloupe, Carrots, Papaya, Peaches
GREEN - Kale, Broccoli, Brussel Sprouts, Collard Greens
PURPLE - Blueberries, Blackberries, Red Cabbage, Cranberries
WHITES - Onions, Shallots, Garlic, Cauliflower, Leeks
(Source: communicating Food for Health, Sept. 1999)
Printable Recipe
NORTH WOODS SWEATSHIRT (REBECCA WOOD)
12/03/1999
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MATERIALS NEEDED:
Sweatshirt or coat...wash sweatshirt and dry without softener
1/8 yard of fabric - yellow for stars, light green, medium green, red for bird houses, black for roofs, red for bird, medium and dark brown for moose
1 yard lightweight fusible web
Size 5 or 3 red pearl cotton for neck and sleeve bands
Embroidery floss: white, ecru, black, red and colors to match other fabrics
Size #3 black snaps
Emobroidery needle
Iron
1. Use red pearl cotton to sew a running stitch around the neck and sleeve bands of shirt.
2. Trace the patterns onto the paper side of the fusible web, trace number of pieces as indicated on pattern.
3. Cut out each shape, leaving at least 1/4-inch margin around each. Following the manufacturer's directions, fuse the pattern to the wrong side of the fabrics. Cut out and fuse in place on shirt (bird houses go on sleeves).
4. Use 3 strands of ecru floss to blanket stitch around roof of bird houses and black to sew a running stitch around "house". Sew 3 half snaps to front of bird houses for doors.
5. Using running stitch and colors of choice, stitch around moose and stars (yellow). Outline stars with 3 strands of black.
6. With 3 strands of floss color of choice, sew a blanket stitch around trees.
7. On the darkest tree, sew 14 half snaps in a random pattern. Make a cluster of three French knots randomly on lighter tree.
8. Using 3 strands of ecru, blanket stitch around bird. With 3 strands of black satin stitch a beak on bird and make French knot eyes on bird and moose.
9. Use three strands of white to make French knot "snow" across bottom of design and then scatter "snow" over remainder of design. Add "snow" around bird houses.
Printable Recipe
ORNAMENT TREE
12/17/1999
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MATERIALS NEEDED:
12 inch Styrofoam cone with 4 inch base
2-1/4 inch glass ball ornaments (39)
leaves and pine branches
baby's breath
hot glue gun and glue sticks
wirecutters
Remove the wire hanger and metal cap from each ornament.
Begin at the bottom of tree, glue eight ornaments around cone. To glue, carefully push top into cone. Repeat, gluing rows of ornaments around cone, staggering balls between each row until last two rows. Glue three balls staggered on top of previous row, gluing balls to each other. Glue last ball in center.
Cut and glue greenery in spaces between ornaments. Repeat to add baby's breath.
Printable Recipe
POINSETTIA ANGEL (BEN FRANKLIN CRAFTS)
11/29/1999
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MATERIALS NEEDED:
2" or 3" doll head
2/3 yard metallic lace
Poinsettia
2 yards 3" wide wired ribbon
2 yards 1/4" ribbon
1/2 yard 5/8" ribbon
floral wire
glitter spray (if desired)
hot glue gun, glue sticks
For angel body, use wire cutters to cut poinsetta center from stem. Cut remaining stem with petals to a length of 4". Cut a piece of 5/8" ribbon to wrap stem of poinsettia and glue in place.
Insert top of stem into bottom of doll head; glue to secure. Arrange petals as desired.
For dress top, use 5/8" ribbon to wrap around shoulders in an "x". Tuck ribbon ends inside front and back of doll head to secure; and glue in place.
For skirt, cut a 6" piece from one short end of metallic lace; fold smaller piece in half lengthwise, layer two pieces of metallic lace and gather onto 7" piece of wire. Gather to fit inside front of doll and glue in place.
For scarf, wrap center of a 12" piece of the 3" ribbon around head, crossing ribbon just in front of dress top. Glue in place. Make 6 loop bow with 1/4" ribbon, leaving 4 streamers the length of the skirt; glue onto scarf center front.
For wings, tie 3" ribbon into an approximately 8" wide bow (adjust as needed). Glue center front of bow to top center back of doll. Trim ribbon ends the length of skirt and arrange as desired.
Use scrap pieces of 3" ribbon to make 2 knotted pieces to tuck in where arms should be; glue into place.
Spray all with glitter spray if desired.
Printable Recipe
POWER FOOD FOR PEAK PERFORMANCE (MOLLY PELZER)
07/26/1999
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WRAP ATTACKS
2 8-ounce packages fat free cream cheese, softened
1/3 cup mild salsa
6 8-ounce flour tortillas (9 or 12 inch)
celery stalk and large carrot sticks (cut into thirds, 2-inch cuts)
2/3 cup grated lowfat Cheddar cheese
Place softened cream cheese in a mixing bowl. Add mild salsa and whip with a blender until smooth and creamy. Spread this flavored cream cheese evenly over each flour tortilla, leaving one inch uncovered at the top and bottom. Place three celery sticks and 3 carrot sticks in the cream cheese. Sprinkle grated Cheddar cheese over each tortilla. From the bottom, fold the one inch uncovered part over the covered part and roll. Cut the roll-up in slices; it will look like a pinwheel. Makes 6 servings
Nutrition facts per serving: 270 calories, 19g protein, 35g carbohydrates, 6g fat, 15mg cholesterol. Daily Value: 30% calcium
PITA POWER POCKETS
3 whole pieces pita bread or 6 mini pitas
1 tomato, diced
1 cucumber, diced
1/3 cup plain, lowfat yogurt
3/4 cup diced lowfat Monterey Jack cheese
Cut the pita breads in half. Separate the sides with your fingers and you have a pita pocket ready to fill. Place the tomato and cucumber in a mixing bowl and add yogurt and stir. Spoon the tomato and cucumber mix in the pita pocket and top with cheese. Makes 6 servings.
Nutrition facts per serving: 170 calories, 12g protein, 17g carbohydrates, 6g fat, 20mg cholesterol. Daily Value: 30% calcium
POWER PIZZA
1 3.5 ounce pre-made pizza shell (9 inch)
6 thin slices tomato
1/2 teaspoon garlic powder
1/2 teaspoon oregano
1 teaspoon grated Parmesan cheese
1/4 cup grated part-skim mozzarella cheese
Top pizza shell with thin slices of tomato. Sprinkle with garlic powder, oregano and grated Parmesan cheese. Add the grated mozzarella cheese on the top. Place the pizza in the oven at 400 degrees for approximately 15 minutes.
Nutrition facts per serving: 280 calories, 9g protein, 26g carbohydrates, 16g fat, 9mg cholesterol. Daily Value: 15% calcium
POWER SMOOTHIE
2 cups milk
1 peeled and sliced large banana, frozen
1 teaspoon vanilla extract
1/4 cup chocolate syrup
Place all ingredients in blender container; cover. Blend on high speed until smooth. Makes 2 servings. Nutrition facts per serving: 224 calories, 10g protein, 47g carbohydrates, 1 g fat, 1 g saturated fat, 4mg cholesterol, 163g sodium. Daily Value: 31% calcium
Printable Recipe
PUMPKIN SWEATSHIRT BY REBECCA
10/01/1999
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Materials needed:
Cotton sweatshirt
3/4 yard Fusible Web
3 pieces of 1/4 yard "pumpkin" fabrics of choice
1/8 yard green for small leaves
1/8 yard gold for medium leaves
1/8 yard cranberry for large leaves
1/8 yard black for crow
1/8 yard white-on-white for fence
Fabric paints: brown, black, copper (brass), green, yellow
Shirt board, scissors, pinking shears, pins and iron
1. Wash shirt and fabrics. Do not use fabric softener. Dry.
2. To make fence, cut three 1-1/2 x 9 inch posts and two 3/4 x 10 inch rails from Fusible Web. Fuse fence pieces to white-on-white fabric. Use pinking shears to cut out 1/4-inch inside Web edges. Trim one end of each post and both ends of rails to a point.
3. Trace the patterns onto the paper side of the Fusible Web. Cut out leaving a 1/4" around each piece. Follow instructions to fuse onto wrong side of fabrics. Cut out.
4. Remove paper backing from all pieces. Position as desired onto shirt and fuse to shirt.
5. To paint details, insert shirt board in shirt and tape or pin shirt flat (do not stretch). Work one section at a time; let dry. Outline bird with black and paint pumpkin stems with brown. Paint bird's beak and eye with yellow. Use copper to paint wavy lines to outline pumpkins. Use green to paint small leaf outlines and grass at bottom of fence. Paint vines and tendrils brown. Use copper to paint dot "clusters" on vines, tendrils and "flowers" on grass. Let dry.
Printable Recipe
SCARECROW HAT BY REBECCA
09/10/1999
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MATERIALS NEEDED:
Large straw hat
Small straw hat (about half the size of the large hat)
Paints: flesh, red, orange, black, blue, white
Brushes: 1" sponge; #8 flat shader; #1 liner
Raffia
Wheat springs
8" square of cardboard
3 yards 2-1/2" or 3" ribbon of choice
Dried or silk Fall flowers with leaves
Clear acrylic spray varnish
Wire/wire cutters
Hot glue gun and glue sticks
1. Make hanger from wire and secure to back of large hat.
2. To paint the head, use flesh color and sponge brush to paint crown of large hat. For face seam, use black paint and liner brush to paint a light seamline down center of crown.
3. Use flat brush to paint a red triangle at center of face for nose. With white, paint eyes (circles). For each iris, paint a circle in center of each eye with blue. For pupils, use black to paint a smaller circle in the center of each iris.
4. Mix red and white together to make dark pink, paint round cheeks at nose level. With orange, paint and sponge brush, scuff highlights onto cheeks and nose.
5. Outline nose and eyes using liner brush and black paint. Paint eyelashes at top and bottom of eyes, paint "stitches" around nose and paint a "smiling" mouth from cheek to cheek. With white, paint a highlight in each eye.
6. Wrap raffia around 8" cardboard (4 to 5 yards); slide raffia loops off cardboard. Wrap raffia tightly with wire at center; trim ends. Cut ends of hair in several places and fray so hair looks scraggly. Glue hair to center top of head. For hat, cut small hat in half. Glue half to top of head so that cut edges of hat are against large brim. Fray and fluff hair around face.
7. Glue wheat, Fall flowers and leaves to top of "hat" as desired. With raffia, make a small two-loop bow and glue to bottom into flowers.
8. With several strands of raffia, make a large two-loop bow; cut a few loops and fray. With wire and/or glue secure to chin. Glue ribbon bow to top of raffia bow. Spray project with varnish.
Printable Recipe
SMOKED SALMON PATE (THE MARK)
11/11/1999
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1 pound smoked salmon
1 medium red onion
2 oz. fresh dill
2 garlic cloves
2 tablespoons capers
One 2-oz. jar Red Caviar
24 oz. softened cream cheese
In food processor, puree salmon, onion, dill, garlic, capers. Add softened cream cheese and continue to puree. Add red caviar, and puree for about 1-1/2 minutes.
Refrigerate
Printable Recipe
SPRINGTIME-VEGETABLES, SALADS AND MORE
04/05/1999
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NUTTY ASPARAGUS SALAD - Four 1 cup servings
Fruits, vegetables and nuts make this a unique salad.
SALAD:
1 pound fresh asparagus, steamed for about 5 minutes (until tender-crisp) and chilled
1/2 cup chopped walnuts
2 grapefruits, peeled and separated into sections
3 cups salad greens
DRESSING:
2 tablespoons olive oil or salad oil
2 tablespoons raspberry vinegar or wine vinegar
2 tablespoons fresh lemon juice
1-1/2 teaspoons brown sugar
Freshly ground black pepper to taste
Cut cooked asparagus into 1-inch lengths. Place in a salad bowl. Add the walnuts, grapefruit sections, and greens. In a small bowl, combine all the dressing ingredients. Add the dressing to the salad just before serving.
TROPICAL BROCCOLI SLAW - (5 large servings)
4 cups broccoli slaw (available pre-shredded in the produce section of the supermarket)
1 cup (8 oz. can) pineapple tidbits, drained
1 1/3 cups (11 oz. can) manadarin oranges
1/4 cup sliced almonds
2 cups pineapple or Pina Colada flavored yogurt
Combine all ingredients. Serve chilled.
RHUBARB CRUNCH (Eight 1-cup servings)
6 cups chopped rhubarb
1 package sugar free raspberry gelatin
1/2 cup orange juice
2 teaspoons vanilla
2/3 cup flour
1/3 cup oatmeal
1/2 cup brown sugar
1 teaspoon cinnamon
2 tablespoons margarine
Preheat oven to 350 degrees F. Combine rhubarb, gelatin, vanilla, and orange juice in a 9-inch square-baking dish. Use a pastry blender in a small mixing bowl to combine all remaining ingredients until they are crumbly. Spread crumbs over the rhubarb. Bake for 45 minutes uncovered, just until bubbly. Cool and serve. Use vanilla nonfat yogurt, vanilla ice milk, or vanilla frozen yogurt as a topping.
CHOCOLATE SILK DESSERT (Yield: 10 servings)
CRUST:
1/4 cup margarine, melted
1 1/4 graham cracker crumbs
3 tablespoons honey
Mix ingredients and press onto bottom and sides of a 9-inch springform pan. Press up sides to a height of 1 inch. Bake at 350 degrees for 8 minutes. Let cool and then chill. OR - use a commercially prepared graham cracker piecrust.
FILLING:
1 1/2 cups semi-sweet chocolate chips
2 1/2 cups extra firm silken tofu
3 tablespoons honey
Heat chocolate chips over low heat until melted, stirring often OR melt in the microwave. Set aside. In a food processor, blend tofu until smooth. Add honey and blend until mixed. Add melted chocolate chips and blend until creamy. Pour filling into chilled piecrust. Place in refrigerator until firm.
Per serving = calories: 351; protein: 6.6 grams; Carbohydrates: 10.4 grams; Total fat: 7.1 grams; Saturated fat: 5.8 grams; Cholesterol: 6.4 mg.; Sodium 175.5 mg.
Printable Recipe
SUMMER GRILLING - MIKE REEH & TONY GARCIA
07/21/1999
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COOL SUMMER SALSAS
FRESH TOMATO SALSA (CHUNKY)
2 cups diced tomatoes
1 tablespoon diced jalapeno pepper (pickled)
1/2 cup diced red onion
1 tablespoon red wine vinegar
1 tablespoon chopped cilantro
1 each lime juice
1 teaspoon chef salt
1 dash tabasco sauce
1/4 cup diced green pepper
Mix all ingredients and chill. This recipe can be used as a simple dip or served with grilled meats, in the hot summer. Any other favorite vegetables can be added to this i.e,: roasted corn, zucchini, etc.
FRESH FRUIT SALSA
1 cup pineapple
1 cup orange
1 cup cantaloupe
1 tablespoon chopped cilantro
1/4 cup diced red peppers
1 teaspoon chopped jalapeno
1 teaspoon cumin
1 teaspoon salt
1/4 cup chopped green onion
Chop fruit large or fine, however you prefer it. Mix and let stand for at least 2 hours. Serve with Teriyaki chicken or grilled fish (salmon, roughy).
PASTA POMODORO (for BIX runners)
1 oz. olive oil
1 teaspoon fresh garlic
1 cup fresh tomato
2 oz. thick cut portabellas
4 oz. chicken stock
2 tablespoon fresh basil
5 oz. cooked pasta
Chef salt to taste
Heat skillet; add olive oil. Saute portabellas, tomato and cook down for 2 minutes. Add garlic, chicken stock, fresh basil, pasta and toss. Serve in large pasta bowl and sprinkle with grated cheese.
Printable Recipe
SUMMER GRILLING,JULY 28/CHEF DOMINIC RIVERA
07/28/1999
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ARUGULA AND ORANGE SALAD
2 oranges, peeled and sliced
1 cup of Arugula
10 leaves of Romaine lettuce
1 tablespoon chopped pecans
1 tablespoon crumbled goat cheese
ORANGE-SHALLOT EMULSION
4 shallots
Juice of 4 oranges
Juice of 1 lemon
1 pinch of saffron
1/2 cup of extra virgin olive oil
Saute shallots on low flame until translucent, then add juice from the oranges and lemon. Add saffron. Reduce to 1/2 the amount and cool. After reaching almost room temperature, blend all ingredients and pour oil in a slow stream.
PORTABELLA SANDWICH
1 large Portabella cap
1 large tomato, sliced
3 sprigs of basil
1 slice of french bread
1 slice of mozzerella
2 tablespoons of extra virgin olive oil
4 cloves of chopped garlic
Marinate mushroom caps in olive oil and garlic for 5 minutes and grill. Brush tomato with olive oil and grill. Assemble all and serve.
RUM AND PEPPER MARINADE
2 tablespoons black peppercorns
1/4 cup Captain Morgan Spiced Rum
1/2 cup soy sauce
1/2 cup honey
Heat peppercorns in a dry skillet until they begin to crack. Add the rum and reduce for 1 minute. Add the soy sauce and honey, reduce until thickened.
PERUVIAN PURPLE POTATOES
10 large Peruvian potatoes
1/2 stick of butter
1/4 cup of milk
salt and pepper to taste
Bake potatoes at 350 degrees for 1-1/2 hours. Peel and mash with butter. Combine milk and season with salt and pepper.
MANGOES AND CHARDONNAY SAUCE
4 mangoes
1/2 cup orange juice
1/2 cup Chardonnay
1/2 Habanero pepper, seeded
Peel mangoes and chop. Put in blender with orange juice, Chardonnay and Habanero pepper and blend. Chill and serve cool.
Printable Recipe
SUMMER GRILLING-CHEF DOMINIC RIVERA/THE FAITHFUL PILOT
06/28/1999
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GREEN & WHITE GRILLED ASPARAGUS
Asparagus Marinade
3 tablespoons vanilla extract
1/2 cup olive oil
Combine the two and pour over asparagus and marinade for 10 minutes, then grill. Serve with mixed greens and lemon-thyme vinaigrette.
LEMON-THYME VINAIGRETTE
4 tablespoons squeezed lemon juice
2 tablespoons honey
1 tablespoon vanilla extract
1 tablespoon champagne vinegar
3/4 cup extra virgin olive oil
1/4 cup chopped thyme
Combine all ingredients except for olive oil in a bowl and mix well. Then slowly add oil while whisking.
CHIPOTLE PEPPER-HONEY MARINADE SHRIMP served with jalapeno, corn cakes and a tropical fruit salsa
1-1/2 cups honey
juice of 4 limes
2 Chipotle peppers, minced
2 tablspoons tequilla
1 pound large shrimp
Combine all in a pot and heat to a simmer and cool completely. Then pour over skewered shrimp, marinade for 1/2 hour.
CORN CAKES
1 cup all-purpose flour
2 tablespoons cornmeal
1 egg
1 tablespoon fresh cilantro
2 jalapeno peppers, seeded and minced
1 tablespoon chopped green onion
2 cups corn
1 teaspoon baking soda
1 cup milk
Mix all ingredients well. Batter should resemble pancake batter.
FRUIT SALSA
1 cup mangoes, diced
1 cup papaya, diced
1 cup strawberries, diced
1 cup bananas, diced
3/4 cup honey
juice from 2 small limes
1 tablespons fresh cilantro
1/2 small Chipotle pepper
Toss all ingredients together.
GRILLED TUNA NICOISE
Grill tuna, season with salt and pepper and a little olive oil to avoid sticking to the grill.
NICOISE VEGETABLES
Asparagus tips
Artichoke hearts
Nicoise olives
French cut green beans
Tomatoes
Saute all in a little butter and season with salt and pepper.
LEMON-SAFFRON EMULSION (SAUCE)
Juice of 3 lemons, freshly squeezed
Juice of 2 oranges, freshly squeezed
4 large shallots, finely diced
2 cups (approximately) olive oil
Pinch of saffron
On a low flame, cook the shallots in a little olive oil until they become translucent. Then add juices and increase the flame to medium and let cook until half of the olive oil is gone. Then add saffron and transfer to a blender and slowly add the remaining oil until combined.
Printable Recipe
SUMMER GRILLING-CHEF GERALD LAWRY/THE RADISSON QUAD CITY PLAZA HOTEL
07/01/1999
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GUACAMOLE
5 ripe avacados
1 cup diced tomatoes
4 chopped scallions
2 tablespoons chopped cilantro
1 teaspoon cumin
1 teaspoon diced jalapenos
Juice from 1 lemon
Salt & pepper to taste
Seed and peel avocados. Dice tomatoes and jalapenos; chop scallions and cilantro. Add lemon juice. Place all ingredients in a large bowl. Mash with a potato masher; add salt and pepper to taste. Serve with fresh fried tortilla chips.
CORN AND RED PEPPER RELISH
2 cups roasted corn
1/2 cup diced red peppers
1/2 cup diced red onion
1/4 cup balsamic vinegar
1/4 cup cilantro, chopped
1 tablespoon jalapeno, diced
1/4 cup olive oil
Salt and pepper to taste
Combine all ingredients, season with salt and pepper and refrigerate until needed.
CARROT AND JICAMA SLAW
1/2 cup carrots julienned
1 pound Jicama, julienned
1 red pepper, julienned
1/4 cup chopped cilantro
1/2 cup fresh lime juice
Salt and pepper to taste
Clean and cut all vegetables. Combine in a bowl and add lime juice. Season with salt and pepper. Toss to coat all vegetables.
BLACK BEAN AND CHILI SALAD
1/2 pound black beans
1 cup roasted red peppers
1 diced red onion
1/4 cup chopped cilantro
1 tablespoon minced jalapeno
1/4 cup fresh lime juice
1 tablespoon fresh lemon juice
1 teaspoon Chipotle pepper puree
3 tablespoons olive oil
Salt and pepper to taste
Combine all ingredients and season with salt and pepper. Refrigerate until needed.
GRILLED PORK CHOPS ADOBO
3 cups Adobo marinade
8 pork loin chops
Pour marinade over pork chops and marinade overnight in refrigerator. Grill chops over hot coals for about 5 minutes per side.
ADOBO MARINADE
2 cups drained canned tomatoes
3 tablespoons chili powder
3 tablespoons paprika
1 tablespoon honey
1 tablespoon brown sugar
3 tablespoons red wine vinegar
1 teaspoon cayenne pepper
1/4 cup chopped garlic
1/4 cup olive oil
Combine all ingredients and puree in blender.
Printable Recipe
SUMMER GRILLING/JULY 7, 1999
07/07/1999
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SHRIMP MARGARITAS
1 lb. large shrimp
2 Jalapeno peppers, cut into 8 pieces
1 red bell pepper, cut into 16 pieces
Kosher salt as needed
1 tablespoon cilantro, chopped
8 lime wedges
16 bamboo skewers
TEQUILA MARINADE
1/2 cup tequila
1/2 cup fresh lime juice
1 can (6 oz.) frozen orange juice concentrate, thawed
1 oz. or 2 tablespoons vegetable oil
Peel and devein the shrimp. Thread the shrimp onto the bamboo skewers in such a manner that one piece of red pepper and 1 piece of jalapeno are surrounded by the curled shrimp. Combine the ingredients for the marinade and pour over the shrimp skewers. Let marinate for 30 minutes. Cook over high heat for 3-4 minutes per side. Serve in a salt-rimmed margarita glass with melon salsa and sprinkle with chopped cilantro.
MELON SALSA
1 cantaloupe or honeydew (or a combination of both), diced 1/4" pieces
1 small red bell pepper, diced 1/4" pieces
1 Jalapeno pepper, minced
2 tablespoons chopped cilantro
1 tablespoon rice vinegar
Juice of 1 lime
Sugar to taste
Combine all ingredients and let sit for at least 30 minutes.
GRILLED MARINATED PORK TENDERLOIN
2 whole pork tenderloins
1-1/2 cups Dijon tarragon marinade
Marinate the pork for 1 hour in the Dijon tarragon mixture. Sear over high heat and then finish cooking over medium heat turning and basting as needed.
DIJON TARRAGON MARINADE
1 cup red wine vinegar
1 teaspoon salt
1 teaspoon black pepper
2 tablespoons Dijon mustard
1 tablespoon shallot, minced
3 cups olive oil
2 tablespoons tarragon, chopped
Whisk together first 5 ingredients. Slowly add the oil in a steady stream so as to create an emulsion. Add the chopped tarragon.
GRILLED VEGETABLES SKEWERS
16 slices (1/2" ea.) zucchini
16 slices (1/2" ea.) yellow squash
8 mushrooms
16 squares (1" ea.) red peppers
Olive oil as needed
Garlic to taste
Basil to taste
Oregano to taste
Blanch and drain the veggies and marinate in the oil and spice mixture. Grill over medium heat.
CARAWAY POTATO SLICES
2 baking potatoes
Olive oil as needed
2 tablespoons caraway seeds
Salt to taste
Black pepper to taste
Par boil the potatoes. (Start in cold water, bring to a boil and let rest in water for 5 minutes.) Cool the potatoes and slice into 1/4 inch slices. Dip in olive oil . Drain off excess and grill over medium high heat. Sprinkle with salt, pepper and the caraway seeds.
CHILLED STRAWBERRY SOUP
1 quart strawberries, washed and hulled
1 pint heavy cream
1 oz. Grand Marnier
1/2 teaspoon cinnamon
1 tablespoon sugar
Sour cream as needed
Combine all ingredients and blend together in a food processor. Pour into a container and chill. At serving time, ladle into chilled bowls and garnish with a dollop of sour cream.
Printable Recipe
SUMMERTIME COOKING BY JAN TEMPLE
06/07/1999
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BURRITO BAKE
1 cup baking mix (ex. Bisquick)
1/4 cup water
1 (16 oz.) can refried beans
1 lb. ground meat
1/2 cup salsa
1 1/2 cup reduced fat cheddar cheese
Mix baking mix, water and beans. Spread this mixture in the bottom of a baking dish. This is the crust. Note: Use a pan that will fit in a toaster oven to keep the kitchen cooler. Brown meat, drain and rinse. Place meat on top of crust. Add salsa. Sprinkle cheese over top. Bake in 375 degree oven for 30 minutes.
CHICKEN PACKS
Place 1 tablespoon BBQ sauce in the center of a square of heavy duty aluminum foil. Place a skinless chicken breast on top and add another tablespoon of BBQ sauce. Add slices of green pepper, carrot strips, and thin potato slices. Bring together corners of foil and crumple to seal. Bake about 35 minutes at 350 degrees. (Keep the kitchen cool by using a toaster oven or try this one on the outdoor grill.)
WHOLE MEAL PASTA SALAD
Prepare a bag of frozen pasta with vegetables according to microwave directions on the package. Add Italian dressing and marinate for several hours or overnight. Add 1 cup canned black or red beans (rinsed and drained). Add 1/2 cup low fat shredded cheese. Optional: add leftover meat, cubed. Serve with milk and fruit to have a complete meal. Serves 2-3.
WALKING TACO
(Great for the person who doesn't like to wash dishes and/or people on the move)
Brown, rinse, and drain 1 lb. ground meat. Open an individual size serving bag of corn chips, crush slightly. Add 1/4 cup ground beef to bag of chips. Add the following in amounts that suit your preference and appetite: chopped lettuce, low-fat shredded cheddar cheese, chopped tomatoes, chili beans, chopped green onions, sliced ripe olives, low-fat sour cream, Western Dressing or Salsa.
COLORFUL COOLER
Add 1/2 cup sugar to 1 envelope of unsweetened powdered drink mix. Store in airtight container until ready to use. To make a cooler: In a blender or bowl, combine 1 cup of low fat milk, 1 scoop of low fat vanilla ice cream, and 1 to 1-1/2 tablespoons of the powdered drink mixture. Blend until smooth. Serve.
(Better Homes and Gardens, Kid's Snacks, 1985, Meredith Corporation)
Printable Recipe
TONY'S MARVELOUS MARINADES
05/12/1999
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FRESH HERB MARINADE - VEGETABLE KABOB
1/2 cup vegetable oil
2 teaspoons fresh rosemary
2 teaspoons fresh thyme
2 teaspoons minced garlic
2 teaspoons cracked black pepper
TERIYAKI MARINADE - CHICKEN KABOB
1 cup soy sauce
1/4 cup pineapple juice
2 tablespoons salad oil
1-1/2 teaspoons garlic powder
1-1/2 teaspoons dry ground ginger
MOLASSES MARINADE - BEEF KABOB
1 cup molasses
1 cup soy sauce
1/2 cup salad oil
1 tablespoon ginger
1 tablespoon garlic
GARLIC HERB MARINADE - SEAFOOD KABOB
1 cup olive oil
Juice of 1 lemon
1/4 cup chopped garlic
1 tablespoon fresh oregano
1 tablespoon fresh tarragon
1 tablespoon fresh basil
1-1/2 teaspoon salt
1-1/2 teaspoon black pepper
Printable Recipe
TRAVEL, PICNIC & KITCHEN FUN BY JAN TEMPLE
07/05/1999
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PORTABLE HANDWASHING KIT - handy to have for summer picnics and vacation time.
1 gallon plastic milk jug with lid
1 golf tee or large nail
1 bar of soap
1 discarded pair of pantyhose
String - about 18 inches
Tie one end of the string to the golf tee or nail and the other end to the handle of the milk jug. Put the bar of soap into the toe of one leg of the pantyhose. Tie the pantyhose to the handle of the milk jug. Using the nail or tee poke a hole in the side of the milk jug close to the bottom edge. Fill the jug with water and use the pantyhose to tie it to a tall object. When you need to wash you hands, unscrew the lid and remove the tee or nail from the hole. Replace the tee when finished.
FUN FOOD IDEAS FOR A PICNIC
DOUGHNUT BURGERS - An interesting way to make sure your burgers are done in the mddle - don't have one!
To prepare doughnut burgers, shape 1 pound of ground meat into 3 or 4 patties approximately 1/2 inch thick and 4 to 4-1/2 inches in diameter. Form a 3/4 inch hole in the center of each patty. To make grilling easier, place patties into a grilling basket.
ORANGE SHAKIN' SHERBET - Makes 7 1/2 cup servings
In a 1 quart freezer bag or bowl mix:
1 cup orange juice
2 cups skim milk
2 tablespoons lemon juice
2/3 cup sugar
1/2 teaspoon orange rind (optional)
optional drops of food color: 2 red & 4 yellow
In a 1 gallon freezer weight bag, mix:
5 cups cubed ice
3/4 cup rock salt
3/4 cup water
Place 1 quart sherbet bag inside 1 gallon bag. Wrap in terry towel to protect hands from cold. Agitate 8-10 minutes. When firm, remove sherbet bag from rock salt mixture. Dry bag on towel. Use scissors to cut hole in a bottom corner of the bag. Squeeze mixture into sesrving cups.
FOR 2 PERSON ORANGE SHAKIN' SHERBET
Combine in a 1 pint freezer weight bag:
1/2 cup orange juice
1 cup skim milk
1 tablespoon lemon juice
1/3 cup sugar
1/4 teaspoon orange rind (optional)
optional drops of food color: 1 red & 2 yellow
LEMON OR LIME SHAKIN' SHERBET
QUART Bag
1 cup sugar
1/4 cup bottled lemon or lime juice
2 cups skim milk
4 yellow or 4 green drops food coloring
PINT Bag
1/2 cup sugar
2 tablespoons bottled lemon or lime juice
1 cup skim milk
2 yellow or 4 green drops food coloring
FOR SINGLE SERVE SHERBET:
Use any of the sherbet recipes listed here. Put up to 1/2 cup liquid mix into a snack-weight plastic bag. Place snack bag into ice/rock salt mixture. Should be firm in 5 minutes or less. Dry snack bag and wipe outside with a damp cloth to remove excess salt. Cut hole in corner and squeeze right into your mouth. Great Fun!!
HANDS ON SCIENCE FUN - (Using things in your kitchen and laundry room)
OBLECK:
Mix in a plastic container: 1/2 cup cornstarch with 1/4 cup water. Pick up a handful and squeeze it. Stop squeezing and see what happens. Try to roll some oobleck between your hands. Stop rolling and see what happens. Put a small toy on top. Does it sink or stay?
GLOOP - In a plastic bowl, mix: 1/4 cup glue and 1/4 cup water. In a different bowl, mix: 1/2 teaspoon borax powder (located in detergent aisle) and 1/2 cup water. Slowly pour the first mixture into the second. Scoop the gloop out of the water and knead it in your hands until it becomes dry enough to play with. Roll the gloop in a ball; will it bounce?
OIL PICTURES - You will need cooking oil, powdered tempera paints, construction paper, rectangular cake pan with 1 -- 2 inches water, newspaper, paper cups and spoons
Mix equal parts oil and tempera paint in cups with spoon until smooth (each picture will need only a teaspoon of paint. Mix as many colors in separate cups as you like. Drop several drips of oil paint onto the surface of the water and gently swirl with the spoon. Carefully lay a piece of paper on top of the water and paint. Let the paper float for several seconds; then carefully lift the paper off the water. Place the picture on the newspaper to dry. did the oil and water mix together? Why not? Can you make a different design by swirling the paint a different way?
Printable Recipe
TRIANGLE OF 3 SUMMER GRILLING W/PETER HARMAN
07/14/1999
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THE CHINAMAN'S GINGER SAUCE
1/2 cup peeled fresh ginger
1 medium onion, chopped
1/3 cup fresh cilantro
3/4 cup Kikkoman soy sauce
1/4 cup rice wine vinegar
1/2 cup salad oil
Peel ginger and onions, cut into small pieces and place into a food processor, puree. Add the remaining ingredients and puree. That's all folks.
PEANUT BUTTER SAUCE
1 cup peanut butter
1/2 cup coconut milk
1/4 cup granulated sugar
1 teaspoon kosher salt
1 tablespoon Thai red curry paste
1 teaspoon paprika
2/3 cup pineapple juice
In a medium saucepan at medium heat, put all the ingredients. Stir with a wire whisk or rubber spatula to incorporate. Cook just long enough to heat and allow the ingredients to mix thoroughly. Do not over cook or boil as the sauce may curdle or separate.
GRILLED PINEAPPLETONS
1 large pineapple
Vegetable spray
Pineapple Madness
PINEAPPLE MADNESS
1 teaspoon kosher salt
1 teaspoon black pepper
1 teaspoon white pepper
1/2 teaspoon cayenne pepper
1 teaspoon ground ginger
2 teaspoons cinnamon
1/2 cup granulated sugar
1/4 cup brown sugar
Quarter the pineapples lengthwise leaving the green tops on. Remove most of the core, because it is very hard and not very tasty. Spray the pineapples with vegetable spray and sprinkle generously with Pineapple Madness. Grill the pineapples over a medium hot part of the grill. Cook on all three sides of the pineapple. We want to catch some char marks but don't burn. Put all ingredients into a bowl and mix well.
INSTRUCTIONS FOR MEAT
Cut any meat you want to grill into chunks. Marinate meat in ginger sauce for a couple of hours. Place marinated meat on skewers and grill until meat is done.
SOUPS/SALADS
Printable Recipe
BROCCOLI-CHEESE TOSSED SALAD
01/26/1999
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Crunch, crunch, crunch, mmm---those are the sounds you're sure to hear when the guests at your next dinner party dig into this lively presentation! What's the "mmm"? Could be the cheese, could be the bits of bacon, or just a word from their tastebuds telling you how happy they feel!
Serves 8 (1/2 cup)
2 1/4 cups chopped fresh broccoli
2 1/4 cups chopped fresh cauliflower
1/2 cup chopped onion
3 tablespoons Hormel Bacon Bits
3/4 cup (3 ounces) shredded Kraft reduced-fat Cheddar cheese
1/2 cup Kraft fat-free mayonnaise
2 tablespoons pourable Sugar Twin
1 tablespoon white vinegar
In a large bowl, combine broccoli, cauliflower, onion, bacon bits, and Cheddar cheese. In a small bowl, combine mayonnaise, Sugar Twin, and vinegar. Add dressing mixture to vegetable mixture. Mix well to combine. Cover and refrigerate for at least 15 minutes. Gently stir again just before serving.
HINT: 1 (16-ounce) package California Blend, cooked to just tender, drained and cooled, may be used in place of fresh broccoli and cauliflower.
Each serving equals:
HE: 1 1/4 Vegetable . 1/2 Protein . 1/4 Slider . 1 Optional Calorie
--------------------------------------------------
66 Calories . 2 gm Fat . 5 gm Protein . 7 gm Carbohydrate . 328 mg Sodium . 90 mg Calcium . 1 gm Fiber
--------------------------------------------------
DIABETIC: 1 Vegetable . 1/2 Meat
Printable Recipe
CHUNKY ITALIAN TOMATO SOUP
01/26/1999
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Tomato soup is famous for its smooth and luscious texture, but I thought adding some "chunks" of veggies and some tangy spice would lend a little sparkle to this beloved classic! (Maybe if we all wish really hard, they'll bring back those chunky tomato sauces I loved to cook with...) Serves 4 (1 cup)
1/2 cup finely chopped onion
1 cup (one 8-ounce can) Hunt's Tomato Sauce
1 (10 3/4-ounce) can Healthy Request Tomato Soup
1 1/2 cups (one 12-fluid-ounce can) Carnation Evaporated Skim Milk
3/4 cup water
1/2 cup (one 2.5-ounce jar)sliced mushrooms, drained
1 teaspoon Italian seasoning
1/8 teaspoon black pepper
In a large saucepan sprayed with olive oil-flavored cooking spray, saute onion for 5 minutes or until tender. Stir in tomato sauce, tomato soup, evaporated skim milk, and water. Add mushrooms, Italian seasoning, and black pepper. Mix well to combine. Lower heat and simmer for 6 to 8 minutes or until mixture is heated through, stirring occasionally.
Each serving equals:
HE: 1 1/4 Vegetable . 3/4 Skim Milk . 1/2 Slider . 5 Optional Calories
-----------------------------------------------------
161 Calories . 1 gm Fat . 10 gm Protein . 28 gm Carbohydrate . 762 mg Sodium . 307 mg Calcium . 3 gm Fiber
-----------------------------------------------------
DIABETIC: 1 Vegetable . 1/2 Starch/Carbohydrate
Printable Recipe
CREAM OF TOMATO BISQUE SOUP
01/06/1999
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Makes 2 quarts
6 oz. carrots, finely diced
4 oz. celery, finely diced
4 oz. onions, finely diced
1 1/2 teaspoons chopped garlic
6 ea. black peppercorns
1 tablespoon parsley stems
1 ea. bay leaf
3 oz. flour & 3 oz. margarine (thickening agent)
1 quart chicken stock
24 oz. can diced tomatoes
8 oz. can tomato paste
1 pint whipping cream
salt and pepper to taste
In a 4 quart soup pot cook carrots, celery, onion, garlic, black pepper, parsley stems, bay leaf and chicken stock, diced tomatoes, and tomato paste. Simmer about 1 hour. Strain this mixture into a container and put reserve liquid back into soup pot. Make a roux by mixing flour and margarine and cook about 1 minute. Whip roux into stock base to thicken. Finish with whipping cream and salt and pepper. Top cups of soup with grated parmesan cheese and chopped parsley.
Printable Recipe
GARDEN SALAD AND BASIL VINAIGRETTE DRESSING
04/30/1999
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1/3 pound fresh snow peas
2 carrots, pared and sliced 3/8 inch thick
1-1/4 pounds tomatoes (3 medium-large tomatoes), blanched, stemmed, peeled, seeded, and cored, and cut into bite-sized chunks
1-1/2 cups cucumber slices cut 3/16 inch thick
1/2 cup Basil Vinaigrette Dressing
Leaf lettuce
Steam the snow peas 1 minute. Immediately remove the steamer basket containing the peas from the pan. Leave the peas in the steamer basket and rinse under cold, running water to stop the cooking. Drain well. Place the snow peas in a zipper-seal plastic bag; refrigerate until completely cold.
Place the carrots in a small saucepan; add water to cover. Cover and bring to a boil over high heat; reduce the heat and simmer 3 minutes. Immediately place the carrots in a colander and rinse under cold, running water to stop the cooking. Drain well. Place the carrots in a zipper-seal plastic bag; refrigerate until completely cold.
In a large mixing bowl, place the snow peas, carrots, tomatoes, cucumbers, and Basil Vinaigrette Dressing; toss gently to combine. Line individual salad plates with leaf lettuce; spoon the salad atop the lettuce. Or, serve family style in a lettuce-lined serving bowl.
Serves 6
OPTIONAL DECORATIVE PRESENTATION: For a more decorative salad, use a fluted garnishing cutter to slice the carrots, and groove the cucumbers before slicing them.
BASIL VINAIGRETTE DRESSING
3/4 cup extra-virgin olive oil
2 tablespoons cider vinegar
3 tablespoons white wine vinegar
1 tablespoon snipped, fresh basil
In a pint jar, place the olive oil, cider vinegar, white wine vinegar, and basil; cover and shake vigorously until blended. Refrigerate up to 1 week.
Recipes from THE BLUE RIBBON COUNTRY COOKBOOK
by Diane Roupe
Clarkson Potter/Publishers
Copyright @ 1998 by Diane Roupe
Printable Recipe
GREEK GAZPACHO
08/13/1999
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2 cups tomato juice (divided used)
Juice of 1 lemon (or 1-2 tablespoons lemon juice)
1-2 cloves garlic, peeled
2 tablespoons fresh oregano, leaves only, or 2 teaspoons dried
1 cucumber, peeled, seeded, and roughly chopped
1/2 yellow or red onion, roughly chopped
12 black olives, pitted and rinsed
1 tablespoon extra virgin olive oil
1 ounce feta cheese, crumbled
4 teaspoons chopped parsley
Place 1 cup tomato juice, lemon juice, garlic and oregano in a blender or food processor. Pulse just to pulverize. Add remaining tomato juice, cucumber, onion, olives and olive oil. Pulse (about 8 times) to chop vegetables. Swirl in crumbled feta and parsley, if desired. Serve cold or at room temperature; sprinkle each serving with chopped olives. The flavor improves overnight in the refrigerator; the onion especially pops out.
Serves 4 to 6
Recipe from The Phytopia Cookbook: A World of Plant-Centered Cuisine by Barbara Gollman, MS, RD and Kim Pierce. Permission to reprint consented by authors.
Jane is a Registered and Licensed Dietitian in Illinois and Iowa. She consults for many companies in the Quad Cities area as well as a writer and regular guest on the Paula Sands Live Show. If you have any questions or comments, please feel free to contact Jane at (309)764-7557 or e-mail her at dietitianjane@yahoo.com.
Printable Recipe
GRILLED SEAFOOD SALAD
05/19/1999
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6 oz. salad greens
4 jumbo shrimp
4 jumbo scallops
2 cuts salmon (3 oz. each)
Hoisin vinaigrette
lemon pepper
4 oz. diced tomato
2 oz. shredded cheese
2 green onions
Skewer seafood and season with lemon pepper. Cook to medium on grill. While cooking, toss salad, top with tomato, cheese and onion. Place seafood skewers on salad.
(Margaritas optional)
Printable Recipe
LOWFAT POTATO LEEK SOUP
09/22/1999
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2 quarts chicken stock
2 pounds diced raw potatoes
1 cup diced onion
1 cup chopped leeks or green onions
1/8 teaspoon white pepper
1 teaspoon salt
1 bay leaf
1/8 teaspoon thyme leaf
1 cup sour cream (lowfat)
Simmer stock, potatoes and all ingredients, except sour cream. Remove bay leaf when potatoes are tender. Puree all in a blender or a hand-held blender until smooth and slightly thickened. Finish with lowfat sour cream. Can be served hot or cold.
Printable Recipe
MARYLAND CRAB AND CORN BISQUE
09/15/1999
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1-1/2 quarts chicken stock
1 cup celery, finely diced
1 cup onions, finely diced
1/2 cup sherry wine
2 cups heavy cream
1 tablespoon chopped parsley
1 tablespoon Worchestershire sauce
1 pound lump crab meat
1 cup whole kernal corn
4 oz. butter
4 oz. flour
1 tablespoon chopped parsley
Salt and pepper to taste
Bring chicken stock to a boil. Add celery, onion, and sherry wine. Simmer 10 minutes. Combine flour and butter and cook on low for 2 minutes (roux). Whip roux into simmering liquid until lightly thickened. Add cream, corn, crab and all other ingredients. Serve with sprinkle of paprika and chopped parsley. Makes about twelve 6 ounce servings.
Printable Recipe
MEXICO CITY TORTILLA CHICKEN SOUP
01/27/1999
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Yield: 1 large dinner portion
1/4 cup finely diced onions
1/4 cup finely diced green peppers
1/4 cup diced fresh tomato
1/2 teaspoon fresh garlic
1 teaspoon chili powder
1/2 teaspoon cumin powder
1 dash Tabasco
3 oz. pulled cooked chicken
1 cup cooked Spanish rice
1 teaspoon chopped cilantro
8 to 12 oz. chicken stock
1 (10") flour tortilla - sliced and baked crisp
Saute onions, peppers, and tomatoes in a soup pot or 10" skillet. Add garlic, spices and Tabasco (optional). Add cooked chicken and chicken broth. Bring to a quick boil. Vegetables should be crunchy; do NOT overcook. Place Spanish rice in center of large soup bowl and pour soup around. Garnish soup with cilantro and baked tortilla strips. Garnish with avacado (optional).
Printable Recipe
MINESTRONE WITH PESTO
01/20/1999
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PESTO BASE:
2 cups fresh basil
1/4 cup chopped walnuts
1/4 cup grated Parmesan
1 teaspoon minced garlic
1 cup olive oil
Place all ingredients except oil into blender. Blend on high until pureed. Slowly add oil until paste forms.
SOUP:
2 tablespoons margarine
1/4 cup chopped bacon
1/2 cup chopped carrots
1/2 cup chopped onion
1/2 cup chopped cabbage
1/2 cup chopped green beans
1/2 cup sliced mushrooms
1/2 cup chopped tomatoes
1/2 cup chopped spinach
1/2 cup cooked white beans
1/4 cup chopped celery
1/2 gallon beef stock
1 ham bone
3 tablespoons tomato paste
1 teaspoon garlic
1 teaspoon basil
1 teaspoon oregano
3 bay leaves
1/2 cup diced potatoes
1 cup cooked penne pasta
Melt margarine in a stock pot. Add bacon and cook tull crisp. Add all vegetables and cook approximately 10 minutes. Next add stock, ham bone, and spices. Bring to a boil. Reduce heat, simmer 30 minutes. Salt and pepper to taste. Remove ham bone and bay leaves. Stir in pesto base and pasta. Garnish with parsley and Parmesan cheese.
Printable Recipe
OLD TIME PEA SALAD BY JOANNA LUND
08/25/1999
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2 cups (on 16-ounce can) peas, drained
2 tablespoons chopped onion
1 tablespoon chopped green bell pepper
1/2 cup shredded carrots
1 hard-boiled egg, finely diced
1/3 cup Kraft fat-free mayonnaise
2 teaspoons prepared mustard
1/4 teaspoon black pepper
In a medium bowl, combine peas, onion, green pepper, carrots, and egg. In a small bowl, combine mayonnaise, mustard, and black pepper. Add mayonnaise mixture to vegetable mixture. Mix well to combine. Cover and refrigerate for at least 2 hours. Gently stir again just before serving.
Serves 4 (full 1/2 cup) - Each serving equals:
HE: 1 Bread, 1/3 Vegetable, 1/4 Protein (limited)
11 Optional Calories
-------------------------------------------
106 Calories, 2 gm Fat, 6 gm Protein, 16 gm Carbohydrate, 226 mg Sodium, 31 mg Calcium, 4 gm Fiber
-------------------------------------------
DIABETIC: 1 Starch
TO RECEIVE "JOANNA'S FAMILY REUNIONS AND POTLUCKS SAMPLER", send $1.00 and a self-addressed, stamped envelope to: Family Potlucks and Reunions Sampler, P.O. Box 124, DeWitt, IA 52742
Printable Recipe
PERFECT PROTEIN SALAD
06/22/1999
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Crunchy cooked soybeans and chewy cooked wheat berries are blended with minced fresh vegetables in a creamy lowfat dressing.
Preparation time: soybeans and grains cook for 1 hour. Everything else takes 15 minutes. You can do the cooking up to several days in advance.
Preliminarily: Soak the soybeans for at least 4 hours and the wheat for at least 30 minutes. (Soaking them overnight is also fine.)
3/4 cup dry soybeans, soaked, or 1 can cooked
3/4 cup dry wheat berries, soaked
1/3 cup cider vinegar
1 teaspoon salt
fresh black pepper to taste
2 teaspoons dill weed
1/3 cup mayonnaise
2 cloves garlic, minced
1/2 cup finely minced fresh parsley
1 cup cottage cheese
1 medium carrot, minced
1 small cucumber, peeled, seeded, & minced
Optional: additional vegetables, such as minced red onion or celery, sliced radish, fresh ripe tomato sliced for garnish
Place the soaked soybeans in a medium-sized saucepan and cover with water. Place the soaked wheat berries in anoather saucepan and add at least 2 cups water. Bring each to a boil, partially cover, and simmer until tender. This will take about 1 hour. They can also be cooked together in the same pot.
Combine everything and mix well. Serve with garnished ripe tomato slices.
MOOSEWOOD COOKBOOK
Printable Recipe
POTATO-PLUS SOUP
01/12/1999
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Makes 4 servings
2 cups water
2 teaspoons or 2 cubes chicken bouillon
4 cups skim milk
1 teaspoon crumbles dried parsley flakes
2 cups potato flakes (instant mashed potato flakes)
1 one pound bag frozen vegetables (Suggestion: California Mix that has broccoli, cauliflower and carrots) or use 3 cups of fresh vegetable pieces
2 ounces shredded cheese (1/2 cup)
Pepper as desired
1. Combine 2 cups water, bouillon, milk and parsley. Heat to simmer.
2. Microwave vegetables in a covered dish until tender.
3. Add potato flakes to simmering liquid. Stir in vegetables and cheese. Heat until cheese is melted. Serve.
4. Refrigerate leftovers.
NUTRITIONAL ANALYSIS PER SERVING
Calories: 249
Calories from Fat: 50
Total Fat: 5.5 grams
Cholesterol: 19 grams
Sodium: 279 milligrams
Printable Recipe
SPLIT PEA AND HAM SOUP
01/13/1999
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Makes about 1 gallon
2 lbs. split peas
2 cups chopped onion
2 cups chopped celery
2 cups chopped carrots
1 lb. diced ham
1 1/2 teaspon fresh garlic
1 teaspoon white or black pepper
1/2 gallon ham stock*
1/2 gallon water
small seasoned croutons for garnishing
Soak peas overnight in 1/2 gallon water. Chop vegetables as large or small as you like to eat them (I prefer very small). Chop ham. Simmer all ingredients about 1 hour until peas are tender and soup becomes puree.
CHEF'S NOTE: *Make ham stock with leftover ham bone or a couple of smoked ham hocks. Cover ham bone or hocks with about 3/4 gallon water, 2 bay leaves, 1 tablespoon peppercorns, and 1 tablespoon thyme. Simmer for an hour and strain. Add enough water to equal 1/2 gallon liquid.
Printable Recipe
TABBOULEH
02/24/1999
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SALAD
1/2 cup fine bulgur
2 bunches of fresh parsley
1 cup diced red bell pepper (1 medium)
1 medium cucumber, peeled, seeded, and cubed (1 1/2 cups)
1/2 cup finely chopped green onions (4 to 5)
1/3 cup chopped fresh mint
1/2 teaspoon pepper
1/4 teaspoon salt
DRESSING
Juice of 2 medium lemons (about 3/8 cup)
2 tablespoons olive oil
1 to 2 medium cloves garlic, pressed or minced, or 1/2 to 1 teaspoon bottled minced garlic
18 cherry tomatoes, quartered
Lettuce leaves (optional)
For salad, put bulgur in a large bowl. Add hot water to cover. Let sit for about 30 minutes. Drain and squeeze dry. Return to bowl and fluff with a fork. Meanwhile, snip enough parsley for 2 cups. Add to prepared bulgur and stir in remaining salad ingredients. In a small bowl, whisk together dressing ingredients. Pour over salad and toss. Cover and refrigerate for 3 to 4 hours.
COOK'S TIP ON BULGUR:
Bulgar, also known as bulgur wheat or wheat bulgur, consists of cooked wheat kernels that are dried and coarsely broken or ground into grain. It lends a delicious nutty flavor and texture to food.
Printable Recipe
TOFU CHILI BY CHEF JACK CAMPBELL FROM GREATEST GRAINS
02/26/1999
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1 package (12.3 oz) of Lite extra firm tofu
1 cup of soy beans (dry)
1 cup of black beans (dry)
2 tablespoons of soy oil
1 cup of diced onions
1 clove of garlic pressed
1 stalk of celery diced
1 package (8 oz) of tempeh cubed
1 can (28 oz) of whole organic tomatoes, coarsely chopped
1 can (6 oz) of tomato paste
1 cup of vegetable soup stock
1 tablespoon of tamari (soy sauce)
1 tablespoon of chili powder (or to taste)
Cut tofu into cubes, place on a cookie sheet and freeze. Defrost the tofu and drain. Bake the tofu pieces on greased cookie sheet at 350 degrees for about 30 minutes or until the pieces begin to brown.
Soak soy and black beans in water overnight or at least four (4) hours. Then cook for one to two hours on simmer until they soften. Make sure they do not go dry and do not drain before adding to the chili.
In a large pot place the cooking oil and heat to medium. Then saute the onions, garlic, tempeh and celery. Now add the remaining ingredients and mix thoroughly. Let the chili simmer for about 20 minutes before serving. Serves 6 to 8 people.
Printable Recipe
TURKEY TETRAZZINI SOUP
01/26/1999
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I first premiered a healthy turkey tetrazzini recipe in my Healthy Exchanges Cookbook, and it's been a popular choice ever since, especially in JO's Kitchen Cafe and at many parties we've catered. I decided to incorporate that amazing flavor into a hearty soup that's just as easy to prepare...and just as appealing!
Serves 4 ( 11/2 cups)
1/2 cup chopped onion
1 1/2 cups (8 ounces) diced cooked turkey breast
1 (10 3/4-ounce) can Healthy Request Cream of Mushroom Soup
1/2 cup + 1 tablespoon (2 1/4 ounces) shredded Kraft reduced-fat Cheddar cheese
2 cups skim milk
2 teaspoons dried parsley flakes
1/8 teaspoon black pepper
1/4 cup (one 2-ounce jar) chopped pimento, undrained
1/2 cup (one 2.5-ounce jar) sliced mushrooms, undrained
1 cup hot cooked spaghetti, rinsed and drained
In a large saucepan sprayed with butter-flavored cooking spray, saute onion and turkey for 5 minutes. Stir in mushroom soup, Cheddar cheese, skim milk, parsley flakes, and black pepper. Add undrained pimento, undrained mushrooms, and spaghetti. Mix well to combine. Lower heat and simmer for 12 to 15 minutes, stirring occasionally.
HINTS: (1) If you don't have leftovers, purchase a chunk of cooked turkey breast from your local deli. (2) 3/4 cup broken uncooked spaghetti usually cooks to about 1 cup.
Printable Recipe
UNSTUFFED CABBAGE SOUP
01/26/1999
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Stuffed cabbage is one of the most popular recipes in all Eastern European cuisines, including that of my Bohemian ancestors. I thought, hmm, why not whisk that wonderful flavor into a fragrant pot of tummy-warming soup? The result was more delicious than I dreamed it would be! Serves 4 (1 1/2 cups)
8 ounces ground 90% lean turkey or beef
1/2 cup chopped onion
1 (10 3/4-ounce) can Healthy Request Tomato Soup
1 3/4 cups (one 15-ounce can) Hunt's Tomato Sauce
2 cups water
1 teaspoon dried parsley flakes
1/2 teaspoon Worcestershire sauce
1/8 teaspoon black pepper
2 cups shredded cabbage
2/3 cups (2 ounces) uncooked Minute Rice
In a large saucepan sprayed with butter-flavored cooking spray, brown meat and onion. Stir in tomato soup, tomato sauce, water, parsley flakes, Worcestershire sauce, and black pepper. Bring mixture to a boil. Add cabbage and uncooked rice. Mix well to combine. Lower heat, cover, and simmer for about 15 minutes or until cabbage and rice are tender, stirring occasionally.
Each serving equals:
HE: 3 Vegetable . 1 1/2 Protein . 1/2 Bread . 1/2 Slider . 5 Optional Calories
-------------------------------------------
202 Calories . 6 gm Fat . 13 gm Protein . 24 gm Carbohydrate . 898 mg. Sodium . 33 mg Calcium . 4 gm Fiber
------------------------------------------
DIABETIC: 2 Vegetable . 1 1/2 Meat . 1 Starch
Printable Recipe
VEGETABLE SOUP (GREATEST GRAINS)
10/28/1999
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4-6 cups water or stock
1-2 potatoes, chopped
2 tomatoes, coarsely chopped
1 cup peas or chopped green beans
1 cup mushrooms, sliced
1 onion, chopped
2 teaspoons each parsley & tumari
1-1/2 teaspoons salt
1/2 teaspoon each basil and oregano
1-2 teaspoons vegetable broth powder or 2 vegetable bouillon cubes
2 tablespoons oil
Optionals: 1 cup corn (can be sliced off the ear), a few dashes of cayenne, a bit of honey
Steam hard vegetables for 5-10 minutes before beginning. Saute onions and mushrooms in large soup pot, in the oil until onions are slightly transparent. Then add the water, steamed vegetables and all the rest of the ingredients and cook the soup on a low to medium heat for 40-60 minutes until all vegetables are tender but not soggy and the flavors develop. Add a bit of honey, if desired to help balance the flavors. Correct the spices according to personal taste and add extra water, if needed. Serve it hot and cool leftovers before refrigerating.
SUBSTITUTIONS: Any vegetable for a somewhat similar one, such as...eggplant instead of mushrooms, broccoli instead of celery, turnips or cauliflower instead of potatoes.
VARIATIONS:
VEGETABLE BARLEY SOUP - Substitute 1/2 cup barley (dry) for the potatoes. Add extra water as needed. Be sure the barley is fully cooked before serving.
VEGETABLE-ALPHABET OR NOODLE VEGETABLE SOUP - Instead of potatoes, use 1/2 to 3/4 cup noodles. Add extra water as needed. Add noodles for the last 30-35 minutes. Be sure NOT to overcook the noodles.
Printable Recipe
VERY LOW FAT CREAM OF VEGETABLE SOUP
01/20/1999
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1 cup diced carrots
1 cup diced yellow squash
1 cup diced zucchini squash
1 cup diced yellow onions
1 teaspoon garlic
1/4 teaspoon white pepper
1 quart water
2 tablespoons low sodium chicken base
1/3 cup cornstarch
1/3 cup water
Cook vegetables in a dry skillet and a couple of tablespoons water to steam and garlic and white pepper. Add 1 quart of water. Add low sodium chicken base. Bring to a boil and simmer lightly until vegetables are tender. Combine cornstarch and water, add to soup and stir until it thickens. Garnish soup with sliced green onions.
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