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Show DAVIS COUNTY CLIPPER MAY 6, 1 997 l) IS ( ( H c llll L K Pacf Cl MAKE IT ,), V1AVns.u--Sf VViv A I . : , ; I milk nuistacbcs arc tempting uni in pom ,i glass lot a k IicsIiiiic sii.isk oi at meals keep m mind milk is also a tluvoilul siihsiiuue loi waiei and other liquids m iuii laconic toods Substituting milk loi watei in evetyday menu items helps mipiove both taste and nutniion givine vou appetimg altei names iliioughotil the day to help meet com d.ulv tequiie-ntenloi calcium and the otliei impoiunt nutiients milk pio ides Add mote milk to com menu in a single step In using milk instead ot water in piepackaged toods like hot chocolate, instant oatmeal and col Ice dt inks The simple sw itch to milk also helps make canned oi pae faced soups cieamiei. and mashed potatoes liont Hakes moie null it n hi s and delicious Milk t makes the different e. Milk contains calcium and eight otliei essential null leuts including Mtamins A, B 12 and I), as well as potassium, phosphouis piotem niacin andtihoHam Calcium is one ol the null icnts that smosthkeK lobe s missing liom many adult diets I lie National Institutes ol Health 1.000 mg ol calcium a dav loi most adults, which is the amount in about tin ce glasses ol milk So using milk in cookme helps con meet the thicc-- a das goal And il oti use IN lowlat milk oi lal lice skim milk in place ol watei miecipes ou II still eel milk s total nun tent package with little ot no hit lecoin-mend- From sunrise lo sundown. 'Thioughout the da. theie aie mail) quick and ease wavs to mcoipoiate milk into icupcs said Maiy Abbott Hess. I H I) . R I) luitiition consultant and cookbook authoi "111 addition to the nuti itional boost milk ottcis. u helps pio ide textuie and a tidiness ol taste that ' you (ti st can t get with watei Check out these quick and easy tecipeslhal Hess dec eloped which take the substitution concept one step liuthei All the tecipes aie made with lal liee skim oi IN lowlat milk, which keeps hit low and null tents high Make It Heller With Milk recipes featured abuse, clockwise (ruin lower left: Cappuccino Sorbetto, Chicken I at falle and Roasted Red Pepper Risque. 6 2 1 2 2 1 1 34 14 2 12 2 ( ItU liPH l.irl.tllt Sines 6 ounces farfalle (tricolored or regular bow tie noodles) teaspoons butter or margarine cup chopped sweet Spanish onion cups sliced mushrooms cups fat free skim milk tablespoon plus 1 teaspoon cornstarch tablespoon instant chicken soup base or 2 cubes chicken bouillon teaspoon salt teaspoon freshly ground pepper cups cooked skinless chicken torn into hite-sie- d pieces (about 12 rotisserie or roasted chicken) or diced turkey cup froen tiny peas (or 2 tablespoons chopped red pepper) tablespoons shredded Parmesan cheese Roasted Red Pepper Risque )n I, I I iflhllt) olive oil tablespoon 1 medium onion, sliced 2 cloves garlic, minced, or 2 teaspoons chopped garlic 1 le roasted red peppers, (12 ounce) jar Italian-st- y 1 drained and rinsed 34 cup canned tomato soup 2 cups fat free skim or 1 hr low 34 teaspoon salt fat milk 14 teaspoon white pepper 14 teaspoon crushed red pepper flakes 1 Preheat oven to 350F Cook farfalle for 12 minutes in Inigc pot of boiling salted water, stirring occasionally. Drain 2. W hile pasta is cooking, heat margarine in a large nonstick skillet Add onions and mushrooms; stir-fr- y until vegetables are slightly browned Remove vegetables from pan and reserve 3 Put milk into the large skillet. Add cornstarch and chicken soup base, stir to mix well Cook over medium heat, stirring often until the sauce thickens. Season with salt and pepper. Add pasta, vegetable mixture, chicken and peas. Mix to combine ingredients 4 Prepare a casserole or 6 individual casseroles with nonstick cooking spray. Turn mixture into casserole. Sprinkle w ith Parmesan cheese Bake 25-- 30 minutes. This casserole can be piepaied ahead of lane and is a good i a to use leftover chicken or Hokes. Nutrition Information Per Serving (using fat free skim milk): 200 calorics, 3 5g fat, 151 daily value calcium SO calorics. 2 5g fat Si m v (i ( 1 12 pounds Idaho potatoes 1 14 cups fat free 12-inc- h it hi cubes (4- -5 12 i ups l skim or 1 fr fowfat milk 3 tablespoons fat free or reduced-fa- t sour cream tablespoon prepared white horseradish tablespoon salt 18 teaspoon white pepper 1 P. potatoes in a medium nonstick saucepan ' nulk and simmer over low heat for 15 minutes, storing often, until potatoes are tender 2 Put potatoes with remaining milk from saucepan into mixer and mash potatoes Add fat free soui cream, horseradish, salt and pepper. Vv hip on medium speed about 2 minutes Adjust seasonings and add more milk if necessary Nutrition Information IVr Serving (using fat free skim milk): 120 calories. ()g lal 81 daily value calcium Dissolve cappuccino in hot milk in large bowl. Stir in sugar until dissolved Pour into square pan 2. Freeze about I 12 hours or until almost firm Break up mixture with fork. Spoon into dessert dishes. Nutrition Information Per Serving (using fat free skim milk): 90 calories. 5g fat, 151 daily value calcium 1. Grab a tall latte or cale ait lait made vv ith plenty ol fat flee skim milk and coffee Mix instant bieaklast powder with fat tiee skim oi lowlat milk foi quick, on llie-gnom ishment o potatoes), peeled and 1 Cappuccino1'', NOON Piepate canned soup vv ith milk instead ol water Microwave piocessed cheese and tat tiee skim milk togethei tor a quick cheese sauce loi baked potatoes, bioccoli oi cuuhflovvei AFTERNOON Horseradish diced in MORNING Cook hot cereals with plain or flavored milk instead ol water Perk up with a packaged cappuccino mix made with fat lice skim milk instead of water ION d.nlv value calcium Mashed Potatoes SorbHto ROUND THECL0CK MILK BOOSTERS tablespoon chopped fresh basil, snipped chives or croutons Heat olive oil in a medium nonstick saucepan Add onions and saute over low heat until tender Add gallic and cook 2 minutes more 2 Put onion mixtute, roasted peppers and tomato soup into food processor or blender Process I minute 3 Return mixtuie to saucepan Stir m milk and heat until very hot Season w ith salt, white pepper and led pepper flakes 4 Sene soup in wanned bowls garnished with chopped fiesli basil, chives or croutons Nutrition Information IVr Serving (using tat free skim milk): I Serves 5 2 envelopes M X ELL HOUSE any flavor 2 cups hot fat free skim milk 2 tablespoons sugar e 'so EVENING Give an extra nutm nt boost to froen vegetables bv cooking them in milk lollow the package direct mils on how much liquid to use and substitute milk tor the water Then simmer the vegetables m the milk to desiied tenderness BEDTIME Make rich, warming cup ol instant hot chocolate made with nulk instead of water Indulge in a delicious mug of hot milk mixed with honey and a sprinkling of cocoa powder or cinnamon a 1 FROM FAT FREE TO Milk is not just for kids. Our bodies need the calcium and other nutrients milk provides throughout our lives. The calcium provided by three glasses of milk supplies the 1,000 mg of calcium z. that the average adult needs every day. Today, milk comes in many varieties. From fat free milk to whole, one cup provides a great nutrient package. WHOLE-MI- LK IS PACKED WITH NUTRIENTS Milks Nutrient Pat kage (per VitaminMmeral Calcium Vitamin D Riboflavin Phosphorus Protein Vitamin 1 2 Potassium Vitamin A Niacin B-- 1 cup senmg) Percent Daily Values 30T 25 7c 2 7c 20 1c 1 6' 13T 7c 101 10 1 The nutrients in milk help your body m many ways, including building and maintaining strong bones and teeth. Calcium is particularly important to help reduce the risk of osteoporosis. Many studies suggest a diet adequate in calcium may also help reduce the risk of high blood pressure, a leading cause of heart disease For a free copy of the Make It Better With Milk brochure complete with milk substitution tips and milk-packe- d recipes, call Or order from the milk Web site at http:www.whymilk.com |