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Show t V v REFLEX JOURNAL BULLETIN LEADER, OCTOBER 7, 1982 Use these recipes for sinfully rich dishes with only naif the calories ! Trimming The Fat Off Your Favorite Recipes container with rubber spatula. Preheat oven to 375 F. In 13 by 9 baking dish, arrange half of noodles, overlapping to fit. Spread mixture over half of cottage-chees- e noodles; sprinkle with half of mozzarella; top with half of meat sauce. Repeat. Bake lasgna 40 minutes or until heated through. Remove lasagna from oven; let stand 10 minutes for easier serving. Makes 10 main-dis- h servings. BANANA CREAM PIE into (155 calories per serving) How do we subtract the calories? a lot Using one less egg yolk less sugar and cornstarch bottom of piecrust. Spoon two tablespoons less butter fewer crumbs for the crust For the biggest cuts of all: skimmed milk instead of regular milk and light cream in the filling and frozen whipped topping instead of whipped heavy cream and grated chocolate for the trim Still luscious at less than half the calories! butter or margarine Vs cup graham-cracke- crumbs r sugar 3 tablespoons cornstarch pieces; arrange in LASAGNA (285 calories per serving) No one will believe you made it without the sausage meat just a sprinkling of fennel seeds, for zero calories, gives it that great sausage low-fflavor! Other calorie-savecottage cheese instead of rich ricotta. !A pound at ground beef extra-lea- n I medium garlic clove, minced I can tomatoes 1 can tomato paste 1 teaspoon sugar I teaspoon Italian herb seasoning A teaspoon salt Vs cup frozen whipped topping, A to 'A teaspoon fennel seeds thawed A teaspoon pepper Vs package 4A HOURS BEFORE SER VING lasagna noodles OR EARLY IN DAY: (about 12 noodles) Preheat oven to 350 F. In small I container low-fsaucepan over low heat, melt 3 cheese cottage In tablespoons butter or margarine. 1 egg pie plate, with hand, mix 1 graham-crackcrumbs, 1 package part-skimozzarella cheese, diced tablespoon sugar, and melted butter or margarine; press mixture onto 2 HOURS BEFORE SER VING: bottom and up side of pie plate. Dutch oven over high In Bake crust 7 minutes. Cool on wire rack. heat, cook ground beef and garlic, In heavy saucepan, mix stirring frequently, until all pan V and cup sugar; cornstarch, salt, juices evaporate and beef is well browned. Add tomatoes with their with wire whisk, gradually stir in skimmed milk and egg yolks. Cook liquid, tomato paste, sugar, Italian herb seasoning, salt, fennel seeds, heat, stirring over medium-loand pepper; heat to boiling, stirring mixture boils; until constantly, break up tomatoes. continue boiling minute. Remove to Reduce heat to low; cover and saucepan from heat; stir in vanilla sauce 30 minutes, simmer meat and 1 tablespoon butter or occasionally. stirring Cover mixed. margarine until Meanwhile, prepare lasagna surface of cornstarch mixture with drain. In waxed paper. Refrigerate until cool, noodles as label directs; blend medium blender at speed, about 45 minutes. cheese until and smooth, egg is cottage cool; When cornstarch mixture to occasionally scrape stopping bananas Slice waxed remove paper. teaspoon salt Vs 2 cups skimmed milk 2 egg yolks 1 teapoon vanilla extract 2 medium bananas ce at m er w 1 skin) and then skip the fry step, which will add lots of cooking-oi- l calories. The onions, mushrooms, herbs, and gravy give it that great fricassee flavor. 2 whole medium chicken breasts, skinned and halved 12 small white onions Vs pound medium mushrooms, each cut into quarters 2 tablespoons minced parsley 1 chicken-flavo- r bouillon cube 1 bay leaf 'A teaspoon salt A teaspoon thyme leaves water 2 tablespoons flour Vs cup milk FRIED CHICKEN WITH CREAM GRAVY (230 calories per serving) fried This amazingly chicken proves a basic point for anyone who wants to cook with fewer calories: When it comes to browning or frying foods, you seldom need more than one or two tablespoons of fat. And, of course, theres no reason to use cream in the cream gravy! low-calor- ie cornstarch mixture over bananas; refrigerate until set. To serve, garnish top of pie with whipped topping. Makes 10 servings. r: CHICKEN FRICASSEE (235 calories per serving) Here, to save calories, skin the chicken (most of the fat is in the HOUR BEFORE SERVING: skillet over high heat, In heat first 8 ingredients and Vs cup water to boiling. Reduce heat to 1 broiler-fryed low ; cover and simmer 35 minutes cut up or until chicken is tender, stirring Vi cup flour occasionally. Discard bay leaf. With 1 teaspoon salt slotted spoon, remove chicken and 'A teaspoon pepper vegetables to warm platter. 2 tablespoons salad oil In cup, blend flour and V cup Cream Gravy (below) cold water until smooth; gradually stir flour mixture and milk into 1 Vs HOURS BEFORE SER VING: liquid in skillet, and cook over With sharp knife, remove skin medium heat, stirring constantly, and excess fat 'from chicken pieces. until sauce is thickened. Pour sauce ' On sheet of waxed paper, combine over chicken and vegetables. Makes "flour; salt'fand pepperTcoat Chicken 4 main-dis- h servings. f pieces with flour mixture. h skillet over medium- - j QUICHE LORRAINE In i (315 calories per serving) high heat, in hot salad oil, cook on all chicken until Keep the authentic flavor, but sides, turning frequently with tongs.' halve the bacon (so flavorful, less cover Reduce heat to medium-low- ; goes a long way) and use skimmed milk instead of the usual heavy r, and cook until pieces are cream. Same cheese, same crust, about 25 minutes. Remove cover last 5 minutes to crisp coating. same quiche! Remove chicken pieces, meat-sid- e piecrust mix for one piecrust 4 eggs up, to paper towels to drain. Keep warm. 6 slices bacon 'A with serve Cream Gravy; Prepare pound Swiss cheese, shredded chicken. Makes 4 main-dis- h (1 cup) I Vs cups skimmed milk servings. I tablespoon flour 'A teaspoon salt CREAM GRAVY: Spoon 2 18 teaspoon ground red pepper tablespoons oil from skillet into 2- add (if necessary, saucepan quart 1 3A HOURS BEFORE SER VING: more oil to make 2 tablespoons). 2 medium stir Over heat, Prepare piecrust mix as label into use to line flour directs; pie plate. tablespoons Break eggs into medium bowl. Dip oil until blended. Over medium heat, cook, stirring constantly, until pastry brush into egg whites in flour is light golden. Gradually stir bowl; brush piecrust with whites. Set aside piecrust and eggs. in Vi cup skimmed milk, 'A cup chicken-flavore- d In bouillon skillet over medium-loI water, heat, cook bacon until cube, or envelope, and 18 teaspoon paprika ; cook, stirring until gravy i;, See TRIMMING next page thickened. 2'A-poun- 1 12-in- well-brown- fork-tende- , 12-in- Watkins It Off is one of the By Irene Pickhardt the challenges in your life you tired? Do you you had an upper wouldnt give you shakes? Or are you wound up and tense? Do you wish you had a downer that wouldnt put you in Do drug city? Try walking. The natural rhythm of walking relaxes and at the same time exhilarates. Its a natural upper and a natural downer with no drug side effects. Not convinced? Do you think that walking is what you do if you cant make it as a jogger or if your car breaks down? If thats what you think, youre not alone. Walking has fallen out of favor in many circles. Its considered a second-rat- e form of exercise. But that notion is wrong. Walking great exercises. The American Heart Association claims that Walking briskly is the simplest and one of the best forms of exercise. Think for a minute about what you want from exercise. You probably want to tone your body muscles without making them bulge or bunch in unsightly clumps. Youd like to improve your cardiovascular functioning expanding your lung capacity, increasing the efficiency of your blood flow and thereby decreasing your chances of cardiovascular diseases, like heart attacks. You want to shed excess pounds. Youd like to feel good while youre exercising and refreshed after youve stopped. and more. Walking does all this Lets begin with some of the benefits it shares with other forms of regular exercise. According to the Presidents Council on Physical Fitness, it all-ti- Favorite Cook r, reduces chronic fatigue slows down the physical deterioration that accompanies aging, and correlates with better job performance. It aids in weight control, too. The Harvard School of Public Health hour a day of claims that one-haexercise take can off as much proper as 26 pounds of excess weight a year. In addition to these pluses which it shares with other types of regular workouts, walking has a list of merits all its own. First, walkers rarely suffer from the 20 million athletic-relate- d injuries reported in the U.S. each year. Both competitive sports and jogging often result in ailments such as strained Achilles tendons, shin splints or overexertion. Walkers rarely experience any of these. Second, walking fits into small slivers of time, because unlike lf w Woriks Woimdeufs With A Wok " t. i o KATHY IS the mother of two boys, Kraig who is just about 8, and Kent who is 12. SUNSET - A soft sculpture plaque that She works at the Clearfield Convalescent hangs on the wall in the Sunset home ol,f Center as a nursing assistant. Kathy enjoys Kent and Kathy Brown shows a picture of a working with older people who really can cook surrounded by fried chicken, tacos use help. They appreciate what you do for and a wok pan. The inscription states simp- them. You learn empathy for others. ALTHOUGH Kathy does enjoy cooking ly Kathys Kitchen. THE KITCHEN of the Browns home is for her family, she is also happy when she 12 really Kathys. She enjoys decorating it can prepare food for larger groups of or 13 with plaques, people. collectable memorabelia and cooking utensils. Kathys Mexican food is The Brown family, especially husband, She bought commercial packaged foods and Kent, appreciates Kathys cooking skills. then experimented until she could duplicate He says, She can create gourmet dinners or improve upon the store products. 1 and desserts from nothing. Everything she cant share any Mexican recipes because I cooks tastes so good. When you eat in a never have written what I do down on pap restaurant it makes you appreciate how er, she confesses. ABOUT A year ago, Kathy became ingood her cooking is. terested in Wok cooking. Its a fast way to RECENTLY KATHY says she and Kent prepare a meal for my family especially now went out to eat in one of Ogdens nicest that I am working, she says. restaurants. When they came home, Kathy Kathy says a good wok dinner can be had to admit that her food was as good as prepared by cubing meat and browning it then adding vegetables that are fresh anc the food served in this restaurant. Kathy, a native of Myton, Utah, spent seasoning. most of her life in the Ogden area. She and her family have lived in Sunset for five See COOK next page years. By DONETA GATHERUM -- self-create-d. Walking is one of the all-tim- e great exercises, and beneficial to your health. running, swimming and competitive athletics, it does not necessitate changing into special clothing, arranging schedules with other people, traveling to sports fields or even showering afterwards. So if walkers only have 20 minutes a day to spare for exercise, they can expend alj of it in productive activity. Third, walking helps prevent heart disease. Although heart disease is rarer in women than in men, some researchers believe that as womens professional lives more closely parallel mens, their mortality rates from heart problems will increase. According to Harry J. Johnson, M.D. in his book Creative Walking for Physical Fitness, walking is an ideal way to develop a collateral blood supply to the heart which, in turn, helps prevent heart disease. Dr. Johnson explains that as people get older their arteries narrow and blood has difficulty traveling through them. This is a particular problem when the arteries feeding the heart muscle itself begin to clog and the heart doesnt get enough blood. One way to avoid difficulties from clogged arteries is to encourage the body to use alternate routes for supplying blood to the heart. These alternate routes are called the collateral blood supply. And the best system for creating a collateral blood supply is to put mild stress on the heart over a long period of time. During periods of mild stress, the heart is slightly undersupplied with blood and the body begins to use tiny, available arteries to provide the heart with the extra blood it needs. Soon these once under-use- d passageways are able to give the heart additional avenues for receiving crucial blood suoplies. |