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Show .yury-y"-" k The Salt Lakp Tribune, Thursday, June Put your budget 11. 1981 Swiss chard most on the big diet ancient of beets By Roixrt W Strube s Chicago Swiss chard is the most ancient member of the beet family. Swiss chard never develops the large fleshy red root we associate with beets, and it is grown for its succulent stems and leaves. Swiss chard is an ornamental that adds to the beauty of a garden. Many gardeners like to grow chard because it yields well with few problems. It was an old standby in our garden when I was a child. Chard grows well m soil that lettuce and spinach will grow in. Plants may be started inside and transplanted to the garden after the danger of frost is past, but most gardeners plant seeds directly into the ground in late April or early May. Two In One Swiss chard is two vegetables in one. The leaves may be cooked as greens, and the white stems may be cooked like celery. The flavor of swiss chard is very delicate, much like asparagus. In my home, swiss chard leaves and stems were always cooked together and served with butter, salt and pepper. We also used it raw in salads, seasoning it with an oil and vinegar dressing. Swiss chard begins to come on the market in April and is in heaviest supply June through October, tapering off in November. Chard should be crisp, not showing yellow or browned portions, and should be free of aphids or other insects. It should be clean and cold unless it is kept refrigerated, the quality is doubtful. Press or twist the stalk. Stalks that are wilted and rubbery will be tough. Coarse stalks indicate pithiness. Low In Calories A Va cup of chard contains only 25 calories. A whole pound of chard has only 88 calories. You can keep the calorie count low by making a lemon butter sauce mostly lemon and very instead of using a butter little butter or cream sauce. Sun-Time- Heres Whats Good To Eat Good snackers think ahead. When youre hungry, you are likely to grab the first munehies in sight. The trick is to have the right snacking foods handy. You can't go wrong filling the larder with foods like fresh fruits. meals may preparation, chicken-base- d become boring and tasteless. It should be remembered that dieting and budgeting neednt be dull. In fact, the greater variety of foods eaten, the more likely a dieter will stick to the diet. It's also easier to continue dieting when everyone else in the family is eating the same things; but how many want to eat diet food One recipe that is and filled with goodness is Oriental Chicken Rolls. Flavor and texture rank high, but calories keep a low profile in these chicken bundelectable vegetable-fille- d dles. The vegetable mixture combines tender mushrooms, tangy green onions and the delightful crunch of water chestnuts in a delicate sauce. The chicken rolls are sprinkled with ensp sesame seeds then baked in the same delicious sauce. Even when served with nee, these economical Onental Chicken Rolls can d be part of most menus. Without rice each serving has 325 calories. With rice, 415. Oriental Chicken Rolls 2 whole chicken breasts (about 1 pound each), split, boned, skinned and pounded cup bottled lite red Russian dres- non-diete- low-co- low-calo- Chard and Potato Soup pound beef chuck, cut into cubes Va cup chopped celery medium-size- d onion, chopped 2 cups water 1 beef bouillon cube 1 tablespoon salt 2 cups diced potatoes 1 pound swiss chard, cleaned and coarsely chopped 3Va cups milk Va cup Combine beef, celery, onion, water, bouillon cube and salt in a large saucepan. Cover and cook about 1 hour, until meat is tender. Add potatoes ; cook 5 minutes. Add swiss chard; cook 3 to 5 minutes. Add milk and Heat to serving temperature, stirring occasionally (do not boil). Makes 2Va quarts. 1 calorie-restricte- half-and-ha- lf Oriental Chicken Rolls can be' light on the budget and diet. Mushrooms, green onions, wafilling. ter chestnuts make French dressing tablespoon soy sauce tablespoon sesame seeds can (8 ouneesi sliced water chest nuts, drained cup sliced mushrooms cup chopped green onions 1 i i cups hot cooked nee 2 quart oblong baking dish place hicken Combine life dressuig with soy sauce In small bowl combine water chest nuts, mushrooms, green oruons and 2 tablespoons dressing mixture Equally 2 In 1 c STRETCH YOUR FOOD DOLLAR chicken pieces with vegetable mixture, roll up and secure with wooden picks Pour remaining dressing mixture over chicken breasts and sprmkle with sesame seeds. Bake covered at 350 degrees for 35 minutes or until tender Serve over cooked rice Garnish, if desired, with additional green omons Makes four servings. Microwave directions: Prepare chicken as above. Heat, covered, at high setting for 10 minutes, or until done, rearranging chicken once. top f. Earning jxjwer It takes nine minutes in the U.S. to n of milk. If you worked in Russia, it would take 90 minutes. eam enough to buy a yogurt, milk, juices, sing or bottled Lite sweet, spa When both you and your budget are on a diet, chicken can help keep your will power and pocketbook under control. Unfortunately, unless a certain amount of creativity is used in the There are so many different ways to fix this delightful green. For a delicious luncheon or supper dish, make it Into a savory cream of chard soup. You can use the green leaves as you would spinach, mustard or turnip greens. You can fix the white stems as you would celery or asparagus. Adding a sliver of garlic gives the greens a distinctive flavor. When cooking swiss chard, use very little water. The water that remains on the leaves after washing is generally sufficient Steam, dont boil, the leaves or you will lose the delicate flavor. A delicious swiss chard and potato soup is sure to please your family, and it's so easy to make. 1 NaVaMtsini cheese, nuts, whole-graor enriched crackers, and other foods from the Four Basic Food Groups. These items make great snacks and contribute to the days need for m At the same time, dont buy a food if you want to discourage its use. All those tasty little tidbits spell TEMPTATION if theyre around. toThey the contribute calories diet, but little else. Sometimes you may need a snack to take the place of a regular meal with all the trimmings. Then you need a bigger not snack than usual just a few nuts or an half-gallo- apple. You need something substantial like a sandwich, a bowl of chili or pizza. Now youre in the ballpark of what we call a small meal. 0352 Small meals usually provide more food value than most snacks but do not require a lot of accompanying foods and often do not take as long to fix as a regular ft STORE COUPON full-cour- SAME 2)(Q) meal. 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