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Show REFLEX J. JOURNAL BULLETIN LEADER, OCTOBER 7. 1982 Livin ection Use these recipes for sinfully rich dishes with only half the calories! Trimming The Eat Off Tour-Favorit- Recipes e CALORIES PER SERVING traditional lighter 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. FRIED CHICKEN WITH CREAM GRAVY BANANA CREAM PIE into pieces; arrange in (230 calories per serving) calorics (155 bottom of piecrust. Spoon per serving) fried This amazingly How do we subtract the calories? cornstarch mixture over bananas; basic chicken a for point proves a lot Using one less egg yolk refrigerate until set. who wants to cook with less sugar and cornstarch To serve, garnish top of pie with anyone fewer calorics: When it comes to two tablespoons less butter whipped topping. Makes 10 browning or frying foods, you fewer crumbs for the crust servings. seldom need more than one or two For the biggest cuts of all: tablespoons of fat. And, of course, skimmed milk instead of regular LASAGNA no reason to use cream in theres milk and light cream in the filling (285 calories per serving) the cream gravy! ' ' and frozen whipped topping No one will believe you made it instead of whipped heavy cream and without the sausage meat I 2 A pound broiler-fryejust a grated chocolate for the trim cut up sprinkling of fennel seeds, for zero Still luscious at less than half the calories, gives it that great sausage V cup flour low-fcalories! flavor! Other calorie-save- r: 1 teaspoon salt V teaspoon pepper cottage cheese instead of rich butter or margarine ricotta. 2 tablespoons salad oil Vi cup graham-crackcrumbs Cream Gravy (below) sugar extra-lea- n V beef pound ground J tablespoons cornstarch 1 medium garlic clove, minced I Vi HOURS BEFORE SER VING: 'A teaspoon salt 1 can tomatoes With sharp knife, remove skin 2 cups skimmed milk can tomato paste I and excess fat "from chicken pieces. 2 egg yolks I teaspoon sugar On sheet of waxed paper, combine I teapoon vanilla extract ' bananas I teaspoon Italian herb seasoning " flouf, 'salt,'andpepperf coat' chtekg 2 medium 'A teaspoon salt Vi cup frozen whipped topping, pieces with flour mixture. 'A to 'A teaspoon fennel seeds In skillet over medium- - , thawed 'A teaspoon pepper , high heat, in hot salad oil, cook 'A chicken until on all package 4Vi HOURS BEFORE SER VING lasagna noodles sides, turning frequently with tongsl OR EARLY IN DAY: cover , Reduce heat to medium-low- ; ( about 12 noodles) Preheat oven to 350 F. In small f low-f1 container and cook until pieces are fork- saucepan over low heat, melt 3 cheese cottage In tender, about 25 minutes. Remove tablespoons butter or margarine. cover last 5 minutes to crisp coating. I egg pie plate, with hand, mix 1 graham-cracke- r Remove chicken pieces, meat-sid- e f crumbs, 1 package part-skimozzarella cheese, diced up, to paper towels to drain. Keep tablespoon sugar, and melted butter warm. or margarine; press mixture onto ; 2 HOURS BEFORE SER VING: bottom and up side of pie plate. Prepare Cream Gravy; serve with In Dutch oven over high Bake crust 7 minutes. Cool on wire chicken. Makes 4 main-dis- h rack. heat, cook ground beef and garlic, servings. In heavy saucepan, mix stirring frequently, until all pan CREAM GRAVY: Spoon 2 cornstarch, salt, and V cup sugar; juices evaporate and beef is well browned. Add tomatoes with their with wire whisk, gradually stir in tablespoons oil from skillet into 2- -, skimmed milk and egg yolks. Cook liquid, tomato paste, sugar, Italian quart saucepan (if necessary, add ' ' fennel herb more oil to make 2 tablespoons). salt, seeds, seasoning, heat, stirring over medium-loand pepper; heat to boiling, stirring Over medium heat, stir 2 constantly, until mixture boils; to break up tomatoes. flour into 1 tablespoons Remove minute. continue boiling Reduce heat to low; cover and oil until blended. Over medium vanilla in stir from heat; saucepan simmer meat sauce 30 minutes, heat, cook, stirring constantly, until and 1 tablespoon butter or is light golden. Gradually stir flour occasionally. stirring mixed. Cover margarine until SA in skimmed milk, A cup Meanwhile, with lasagna prepare cup mixture cornstarch surface of bouillon water, 1 chicken-flavore- d waxed paper. Refrigerate until cool, noodles as label directs; drain. In blend medium and at blender or 18 cube, speed, envelope, teaspoon about 45 minutes. i: When cornstarch mixture is cool; cottage cheese and egg until smooth, paprika: cook, stirring until gravy thickened. , remove waxed paper. Slice bananas stopping occasionally to scrape low-calor- -- r, at er 28-oun- ce 12-in- well-brown- 16-oun- at m w se , CHICKEN FRICASSEE per serving) Here, to save calorics, skin the chicken (most of the fat is in the 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 'A pound medium mushrooms, each cut into quarters 2 tablespoons minced parsley bouillon cube I chicken-flavo- r 1 bay leaf 'A teaspoon salt 'A teaspoon thyme leaves water 2 tablespoons flour Vi cup milk (235 calorics I HOUR BEFORE SERVING: skillet over high heat, In heat first 8 ingredients and A cup water to boiling. Reduce heat to low; cover and simmer 35 minutes or until chicken is tender, stirring occasionally. Discard bay leaf. With slotted spoon, remove chicken and vegetables to warm platter. In cup, blend flour and V cup cold water until smooth; gradually stir flour mixture and milk into liquid in skillet, and cook over medium heat, stirring constantly, until sauce is thickened. Pour sauce over chicken and vegetables. Makes 4 main-dis- h servings. 12-in- is one , of the all-ti- 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 wouldnt give you you want from exercise. You shakes? probably want to tone your body Or are you wound up and muscles without making them bulge tense? Do you wish you had a or bunch in unsightly clumps. Youd downer that wouldnt put you in like to improve your cardiovascular drug city? functioning expanding your lung Try walking. The natural rhythm capacity, increasing the efficiency of of walking relaxes and at the same your blood flow and thereby time exhilarates. Its a natural upper decreasing your chances of cardiovascular diseases, like heart and a natural downer with no drug side effects. attacks. You want to shed excess Not convinced? Do you think that pounds. Youd like to feel good while youre exercising and walking is what you do if you cant refreshed after youve stopped. make it as a jogger or if your car ' and more. breaks down? If thats what you Walking does all this Lets begin with some of the think, youre not alone. Walking benefits it shares with other forms has fallen out of favor in many circles. Its considered a second-rat- e of regular exercise. According to the exercise. of Presidents Council on Physical form But that notion is wrong. Walking Fitness, it 0o the challenges in your life you tired? Do you you had an upper Wioariks Woimdleffs With. A Wok........ piecrust 4 eggs 6 slices bacon A pound (I cup) Swiss cheese, shredded I A cups skimmed milk flour tablespoon 'A teaspoon salt ' 18 teaspoon ground red pepper 1 HOURS BEFORE SER VING: Prepare piecrust mix as label directs; use to line pie plate. Break eggs into medium bowl. Dip pastry brush into egg whites in bowl; brush piecrust with whites. Set aside piecrust and eggs. In skillet over medium-lo- w heat, cook bacon until 1 3A reduces chronic fatigue i 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-ha- lf proper exercise can take off as much 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 .ri i1.l By DONETA GATHERUM Keep the authentic flavor, but halve the bacon (so flavorful, less goes a long way) and use skimmed milk instead of the usual heavy cream. Same cheese, same crust, same quiche! piecrust mix for one juiI ,J QUICHE LORRAINE (315 calories per serving) WalHmsc ft Off By Irene Pickhardt Favorite Cook 12-in- See TRIMMING next page ' i. 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 olf 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. - I ALTHOUGH Kathy does enjoy cooking I for her family, she is also happy when she THE KITCHEN of the Browns home is can She it prepare food for larger groups of 12 or j really Kathys. enjoys decorating with plaques, collectable memorabelia 13 people. 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. I 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-- 1 restaurant it makes you appreciate how er, she confesses. ABOUT A year ago, Kathy became in-- 1 good 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 j 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 I had to admit that her food was as good as prepared by cubing meat and browning it then adding vegetables that are fresh and the food served in this restaurant. a native of Myton, Utah, spent seasoning. Kathy, most of her life in the Ogden area. She and her family have lived in Sunset for five See COOK next page years. ly Kathys Kitchen. self-create- d. Walking is one of the all-ti- me 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 all 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. |