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Show Ccarolyn's kitchen J Quick meals with baked potatoes By CAROLYN KURR WARDLE Today's family cooks are very demanding. Meals need to be quick, nutritious and delicious. Although it may be difficult to fill all these requirements, it is possible. Baked potatoes make a good start for meeting the demands of today's cooks. They have no mess preparation; just wash and put in the oven to bake. For even shorter cooking time use the microwave. Potatoes are very nutritious. They are low in fat and calories; and high in complex carbohydrates. They also have significant amounts of potassium and Vitamin C. And last but not least, potatoes make a delightful base for the following 2 cups sliced carrots, cut paper thin 1 pkg. (6 oz.) frozen snow peas 2 cups beef broth 2 Tbsp. cornstarch 2 Tbsp. soy sauce Cut meat into Vi-inch wide strips, two-inches long. Spray large skillet with vegetable spray and brown meat. Add pepper, garlic, onion, carrots, pea pods and 1 cups beef broth. Cover and simmer about lVfe minutes. Remove cover and stir once. Blend cornstarch with remaining broth and soy sauce. Add to beef mixture. Cook and stir about one minute or until sauce is slightly thickened. Serve at once. Makes 6 servings. delicious main dish sauces. ' Swedish Meatballs is an economical and easy dish. These tasty meatballs in gravy can be prepared in less than 25 minutes. Creamed Ham and Vegetables , makes good use of leftovers. It is also a quick dish to prepare. I like to put Stir-fry Beef over potatoes for a delicious change of pace. It is full of tasty vegetables for a nutritious and low-fat meal. Swedish Meatballs Vk cups soft bread crumbs cup milk 3 Tbsp. finely chopped onion 1 lbs. ground beef (lean) V tsp. nutmeg 1 tsp. salt 18 tsp. pepper 1 egg, slightly beaten y cup flour 2 cups beef stock Non-stick vegetable spray Soak the bread crumbs in the milk. Spray skillet with non-stick vegetable spray and saute onion until soft; add to bread crumbs. Add beef, seasonings and slightly beaten egg. Form mixture into balls about inch in diameter; roll in flour. Cook in skillet until lightly browned. Add stock and simmer gently for five minutes. Remove meat balls to serving dish; thicken the gravy with 2-3 Tbsp. flour blended with an equal amount of water. Stir into meat liquid and heat to boiling, stirring constantly, until thickened and smooth. Pour gravy over meat balls. Makes 6 servings. Creamed Ham and Vegetables 2 Tbsp. butter or margarine 2 Tbsp. flour 18 tsp. salt 18 tsp. pepper 1 cup milk Ms-34 cup chopped ham Vz-3 cup frozen or leftover vegetables (peas, carrots, corn) Melt butter in saucepan over low heat. Blend in flour, salt and papper. Cook over low heat, stirring until mixture is smooth and bubbly. Stir in milk. Heat to boiling, stirring constantly. Add ham and vegetables. Boil and stir 1 minute. Makes 3 servings. Stir-fry Beef Vh lbs. lean beef round steak cut Vi inch thick non-stick vegetable spray V4 tsp. pepper 1 clove garlic, minced 1 large onion, sliced |