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Show ‘Tuesday, May 7. 19% THE DAILY HERALD,Provo, Utah — Page C3 Chicken recipes with less fat By FERRIS ROBINSON For AP Special Features LOOKOUT MOUNTAIN, Ga. — I never intended to taise my children on pizza and burgers, nor to subsist on them myself. But | am the mother of three active boys. And by 5 p.m., marinating frozen chicken, thawing a biock of frozen lima beans, and peeling, cooking and mashing potatoes for dinner can be an impossible task, There was a time, not so jong ago, when I would order greasy because it was fast and edible. (Sound familiar?) But I was forced io say goodbyeto “fast food at five o'clock” when my husband had open-heart surgery several years ago. I had to cook (a novel idea in itself) delicious, nutritious meals. No more fast food for myfamily! My goal was to put a healthy meal on the table while keeping my job, my friends and my neighborhood grocerystore. 1 didn’t wanttospend lot of time in the kitchen, cooking exotic foods purchased at a specialty store The following recipes are examples of some of the recipes that I've created: recipes thatare either fat-free or extremely low in fat Each serving of Santa Fe chicken has 2 grams offat, while each serving of chicken Normandy has a mere 6 fat grams. SANTA FE CHICKEN 2 boneless, skinless chicken breasts 1 onion, chopped Dash Worcestershire sauce Dash lime juice i teaspoon minced garlic 14 1/2-ounce can Mexican or stewed tomatoes 1S-ounce can black beans, drained S-ounce package saffron or yellow rice (Mahatma) 1/2 cup water 1 cup fat-free Cheddar cheese Spray a 2-quart casserole with cooking spray. Put chicken and onion into the casserole Sprinkle with Worcestershire, lime and garlic. Bakein a 350-degree F oven for 30 minutes or until chicken is done. Cut up the stewed tomatoes: add to casserole with rest of ingredients except cheese. Mix, then cover tightly Continue to bake at 350 degrees F for 45 minutes or until rice is done. Sprinkle with cheese, cover and let sit on top of stove until cheese melts. Top with fresh chopped cilantro if desired. Makes 4 servings at 2 grams fat per serving 4 skinless, boneless chicken breasts Worcestershire sauce 2 large Granny Smith apples, 2 ounces reduced-fat MontereyJack cheese Spray glass ovenproof cooking dish with cooking spray Recipes from the stars By The Associated Press Sure, Martha Stewart knows her way around a kitchen, but Bryant “Gumbel? The “Today” show hostis among 55 celebrities, along, with Stewart, who contributed recipes,to In the Kitchen with Miss Piggy (Time-Life Books, $17.95). P Miss Piggy has gracefully declined comment on Gumbel’s use of bacon in the following recipe for sweet corn succotash. BRYANT GUMBEL’S SWEET CORN SUCCOTASH 10 strips bacon 6 garlic cloves, finely chopped 6 green a 2 tablespoons butter 1 bell pepper, chopped Corn kernels cut from 15 ears of uncooked corn 15-ounce can lima beans 7-ounce jar roasted red pepSait and pepper Fry the bacon until crispy Remove the bacon from the pan; set aside. Pour offall but 1 tablespoon ofthe fat. In the same pan. saute the garlic and onions until soft. Add the butter and bell pepper. Cook over mediumheat until soft Add the corn; cook for 5 to 7 minutes or until tender, Add the lima beans, roasted red peppers and tomato. Mix well. Crumble the bacon into the mix. Sprinkle with salt and pepper to taste. Makes 10 to 12 servings. Miss Piggy authors first cookbook By CAROL DEEGAN Associated Press Writer THE KITCHEN WITH NEW YORK — Miss Piggy. Star of the feature film “Muppet Treasure Island” and ABC’s prime lime series “Muppets Tonight.” Stepped into the kitchen for herlat est role — as cookbook author Miss Piggy, who refers to herself as Moi, said that when she was approached to write the cook book,"*Moi thought’ Why not? if Oprah (Winfrey) can doit She added, “Moi just loved writing this cookbook. Not only did I get a chance to spend time with Moi’s many fabulous friends, but I finally found where the kitchenis in my house.” Miss Piggy asked more than 50 of her closest celebrity friends to contribute recipes to the cookbook, Ia the Kitchen with Miss Pigey (Time-Life Books, $17.95) Contributors include Bryant Gumbel of NBC (sweet corn succotash), talk- show host Larry King (tuna health salad), actor John Travolta (lobster and three sauces) and actress Elizabeth Taylor (spicy chicken) A portion of the proceeds from she sale of the cookbook will be donated to Citymeals-On-Wheels in New York and other Meals-OnWheels programs in cities throughout the country. These programs deliver meals to the houseboundelderly The cookbook also includes recipes from people who really know their way around a kitchen chef Pierre Franey and cookbook author and well-known do-it-yourselfer Martha Stewart Nothing could be finer than a lima By EDWIGE LEE Knight-Ridder Newspapers Many people carry childhood vegetable phobias to adulthood thanks to near force-feedings by their parents. As adults, they still refuse to eat the offending vegetable. The spinach still gets fed to the dog (who won't eatit either), and the lima beans are hidden under the mashed potatoes. Which is too bad, because lima beans, members of the legume family, pack a pretty good dose of vitamins and minerals and contain lots of soluble fiber. And because they're also high in protein, lima beans can be used as a meat substitute when com- bined with a complementary protein source such as grains, nuts or seeds, says Lavon J. Dunne in “Nutrition Almanac While fresh limas are available sparingly during the summer. dried limas are versatile and available year-round. They are most often d, so it’s difficult to look at each bean. But before using, pick out pebbles and any beans that are discolored, shriveled or showing tiny worm holes, says Sharon Tyler Herbst in “Food Lover's Tiptionary.” Store dried beans in an airtight container for up to a year, or freeze themindefinitely Limas need rehydrating before cooking. The easiest methodis to soak them in a large pot covered with water, either overnight or for several hours, If they are neededin a hurry, place in a la with water and bring Remove from heat and let stand in the water for a few hours, says Herbst. Or, buy quick-cooking beans that have been presoaked then redried before packaging Add twoor three teaspoons of cooking oil to the water during AP Photo This is the front cover of in the Kitchen with Miss Piggy, by Moi, Time-Life Books, $17.95 hardcover. onions, 2 cups vinegar 2 cups sugar 1/2 cup water 1 teaspoonsalt Drain beans. Combine beans in a large Sow! and mix well. Stir in green pepper, celery, pimento and green onions Combine vinegar, sugar. water andsalt in a mediumsaucepan and bring to a boil. Boil for 5 minutes, stirring occasionally Pour hot mixture over bean mixture andtoss to coat Chill covered for several hours or overnight before serving Nutritional information per serving (based on 16 servings} 241 calones:7.75 grams protein: 8.11 grams fan 5 milligrams sodium; 0 milligrams cholesterol Place chicken in’ dish Sprinkle with Worcestershire Counting calories should involve more than reading food labels. Keeping track of your intake — and expenditure — for a week or two might provide somesurprises. “People tend to think they don’t eat as many calories as they actually do.” said Jackie Bern ing, a dietitian and professor at the L niversity of Colorado-Colorado Springs and the nutrition consultant for two pro sports franchises in Denver and the Cleveland Indians baseball team Plus, they overestimate how many calories they burn.” g has two bits of advice about caloric intake: 1. Be aware of fat grams because they are calorie-dense and a moderate amount is recommended. 2. Be aware of portion size when esti mating calorie andfat content Some of my clients might say, ‘L only had spaghetti and meatballs for dinner,” Berning said, “But then I find out it was three cups of spaghetti and four meatballs.” Determining ries you need act science. but even a good estimate is worthwhile for anyone who wants to maintain high enerthroughout the day. This is an area where a nutrition counselor can apply professional know! edge. calculating a client's on caloric needs depending activity level “You burnca ies even while sitting and watchi television or sleeping.” Ber: said. Exercise and other activi 2 oF nape ties, suchas gar work, add to you For example. a very sedentary person requires a daily calorie count about I] times his or her body weight. or 1.815 for a 165 pound man and 1,375 for a 125. pound woman As a person becomes moderately active — say, aerobic exercise twice a week plus a vigorous session of cleaning house — daily caloric expenditure can be estimated at 13 times body weight. The multiplying number increases with activity. For instance. a 125-pound woman would burn about 1,875 daily calories (15 times her body weight) if sbe workedout four to five times a week Of course. these multplication factors are educated guesses. Youcan further pinpoint calone needs by determining how many calories you burn during specific workouts and other physical activities. Nutritionists use detailed research charts. Many versions are available in fitness reference bx Another method is to use an aerobic exercise machine that monitors calories. While you HasArrived In Orem! NOW ace HAWE A CHOICE Only $18.00 For the Mom whohaseverything... to the next 100 ladies to respond! ofthe chicken breasts. Makes 4 servings of chicken ‘The perfect place te put It! Always the right size - a thoughtful gift that never stops giving-more space from THE CLOSET ORGANIZERS. Whatever the size of your closet, our custom designs will make a lasting impression. Cali now for a FREE consultation and estimate. Rvaliapie : ee ee ee Cover, let sit on top of stove until cheese melts, Serve with brown rice, at 6 fat gramsper serving. ~The Gorgeless Gourmet.” which contains low-fat or fat-free recipes that are easy to prepare and cook, is published 12 times a year. To order, send a check or money order for $15 to: “The Gorgeless Gourmet,” 208 won't always be using a computerized stationary bike or treadmill, an accurate calorie reading provides a base of comparison for otheractivities “Basically, the more a machine costs the more accurate it will be.” said Richard Cotton, an exercise physiologist and editor with the American Council on Exercise. “You are paying for better electronics.” Cotton said any weight-bearg exercise machine, such as admills, climbers and crosscountry skiing machines, needs to allow for individual entry of weight to be most accurate. It is just as important that machines have someelectronic connection between the machine'sresistance and your effort (usually shown by a runningtally ofcalories as you work out) You can be more accurate by honestly assessing workout times. If you play basketball for an hour but stand around during breaks for a total of 15 minutes, then count it as 45 minutes. But don’t forget that we all burn some calories each hour no matter what we're doing An athlete’s efficiency alsois a factor. A swimmer with a streamlined stroke will have to swimlonger to expend the same calories that a less skilled swimmer burns while thrashing in the water Lady Fitness sauce Cut apples into thin slices: place on chicken. Covertightly; bake in a 350-degree F oven for 45 minutes. Slice cheese into thin slices. Place some over each The took contains recipes from 50 of the famous pig's celebrity friends. Counting calories can produce surprises By BOB CONDOR Chicago Tribune cooking to control boil-overs and excessive foaming. And wait until the beans are almost done to add salt or acidic ingredients, says Herbst, because this can make the beans tough and lengthen cooking time. Cooking time can vary depending onthe type of bean, desiredtex ture and intendedrecipe. Leave the pot uncoveredfor firmer beans and covered for softer ones. Drain remaining liquid whenthe beans are done, or they will continue to cook FIVE BEAN SALAD (12 to 16 servings) 1 16-ounce can of cut green beans 2 17-ounce cans of lima beans 1 16-cunce can of kidney beans 1 16-ounce can of wax beans 1 17-ounce can of garbanzo beans 1 large green bell pepper, chopped 3 stalks celery, chopped 1 2-ounce jar of pimentos, green Fabulous Recipes from My Famous Celebrity Friends % 4 i? Oberon Trail, Lookout Moun- tain, Ga. 30750. Hurry Limited Offer!! 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