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Sunset's kitchen cabinet.

Apple Oatmeal Waffles

1 cup regular rolled oats 1 2/3 cups all-purpose flour 2 1/2 teaspoons baking powder 1 teaspoon ground cinnamon 1/2 teaspoon salt (optional) 1 cup nonfat milk 1/4 cup maple syrup 1/4 cup orange or apple juice 1 large egg 3 large egg whites 3/4 cup chopped tart apple 1/2 cup raisins

Per waffle: 152 cal.; 5.2 g protein; 1.6 g fat (0.2 g sat.); 30 g carbo.; 120 mg sodium; 18 mg chol.

Place oats in an 8- to 9-inch cale pan and bake in a 350[degrees] oven until golden, stirring occasionally, 12 to 15 minutes.

In a bowl, stir oats, flour, baking powder, cinnamon, salt. In another bowl, beat milk, syrup, juice, egg, egg whites; add apple and raisins, then stir into flour mixture until evenly moistened.

Preheat a waffle iron according to manufacturer's directions. Grease iron, then fill 3/4 full of batter. Bake until golden and crisp, 6 to 8 minutes. Keep warm on rack in a 200[degrees] oven while making remaining waffles. Makes 12 waffles, about 4 inches square.

Robust Greens Soup

1/3 cup (about 3 oz.) chopped bacon 2 cups chopped onions 1 tablespoon dried basil leaves 1 teaspoon dried rosemary 1 pound Swiss chard 3/4 pound spinach 1 quart regular-strength chicken broth 1 can (14 oz.) Italian-style tomatoes, cut up Salt and pepper Croutons and grated parmesan cheese, optional

Per serving: 155 cal.; 6.5 protein; 9.8 g fat (3.3 g sat.); 12 g carbo.; 422 mg sodium; 9.5 mg chol.

In a 5- to 6-quart pan, stir bacon often over medium-high heat until brown, 5 to 8 minutes. Add onions, basil, and rosemary to pan, crumbling the herbs. Stir often until onions are limp, about 10 minutes.

Meanwhile, trim tough stems and roots from chard and spinach. Rinse greens, drain, and chop. Add greens and broth to pan. Cover, bring to a boil over high heat, then simmer until greens are wilted, about 3 minutes. Stir in tomatoes and cook about 1 minute more.

Serve soup with salt and pepper, croutons, and cheese to add to taste. Makes 2 quarts, about 6 servings.

Four Quarters Bean and Barley Stew

1/4 cup each dried kidney beans, pinto beans, black-eyed peas, and pearl barley

5 to 6 cups regular-strength chicken broth

1 medium-size (about 7 oz.) onion, chopped

1 cup chopped celery 2 cups sliced carrots 2 teaspoons curry powder 1 teaspoon ground turmeric 1 1/2 tablespoons cider vinegar Salt and pepper

Per serving: 248 cal.; 13 g protein; 2.8 g fat (0.6 g sat.); 44 g carbo.; 121 mg sodium; 0 mg chol.

Sort kidney beans, pinto beans, black-eyed peas, and barley for debris, then rinse. Place beans, peas, and barley in a 4- to 5-quart pan with water to cover by 1 inch. Boil, uncovered, over high heat for 2 minutes. Cover and let stand for 1 hour; drain.

In pan, mix bean mixture, 5 cups broth, onion, celery, carrots, curry, and turmeric. Cover, bring to a boil over high heat, and simmer until beans are tender to bite, about 45 minutes. If too thick, add remaining broth. Add vinegar; simmer 5 minutes more. Season to taste with salt and pepper. Makes 4 servings.

Baked Sweet and Sour Cabbage and Meatballs

1 1/2 pounds ground extra-lean beef 1/2 cup uncooked white long- or short-grain rice 1 large egg 1 jar (32 oz.) marinara sauce 2 medium-size (7 oz. each) onions 1 medium-size (1 1/2 lb.) head red cabbage 1/3 cup lemon juice 1/4 cup firmly packed brown sugar Parsley sprigs

In a bowl, mix beef, rie, egg, and 1/2 cup of the marinara. Chop 1 onion; mix into meat. Shape meat mixture into 2-inch balls.

Cut cabbage in thin shreds and slice remaining onion; combine in a deep 12-by 15-inch roasting pan and tuck in meatballs. Combine remaining marinara, lemon juice, and sugar; pour evenly over cabbage and meatballs.

Cover pan very tightly with foil and bake in 350[degrees] oven for 1 hour. Stir gently and bake, uncovered, until meat and cabbage are glazed and browned, about 45 more minutes. Transfer to serving dish. Garnish with parsley. Serves 6.

Per serving: 527 cal.; 28 g protein; 26 g fat (8.8 g sat.); 49 g carbo.; 1,057 mg sodium; 114 mg chol.

Savory Lemon Chicken in a Pouch

Cooking parchment or foil 4 chicken breast halves (2 lb. total), skinned, rinsed, and patted dry 8 medium-size (about 8 oz. total) green onions, ends trimmed 1 large (about 8 oz.) red bell pepper, stemmed and seeded 1 1/2 cups thinly sliced carrots 1/3 cup lemon juice 1 1/2 tablespoons minced fresh ginger 1 tablespoon soy sauce 1 teaspoon dried thyme leaves 1/8 teaspoon cayenne

Cut cooking parchment or fol into 4 pieces, each 15 by 24 inches. Place a breast half in the center of each. Cut onions and pepper into 4-inch slivers. Divide onions, pepper, and carrots over chicken. Mix juice, ginger, soy, thyme, and cayenne; spoon over vegetables.

To seal each packet, bring together short ends of paper and fold over 1 inch three times; fold each remaining end under 1 inch twice and tuck under chicken. Lift to a 12-by 15-inch baking sheet.

Bake in a 425[degree] oven until chicken is white in center of thickest part (open, cut meat to test), about 30 minutes. Serve from packets, if desired. Serves 4.

Per serving: 215 cal.; 36 g protein; 2.2 g fat (0.5 g sat.); 12 g carbo.; 376 mg sodium; 86 mg chol.

Holiday Jewel Tart

1 1/2 cups all-purpose flour 6 tablespoons sugar 6 tablespoons butter or margarine 1 large egg 1/2 cup dried figs, stemmed 1/2 cup moist, pitted prunes 1/2 cup moist, dried apricot halves 1/4 cup orange juice 6 ounces cream cheese 3/4 cup unflavored yogurt 2 teaspoons grated orange peel 2 tablespoons chopped pistachios

In a bowl, rub flour, 2 tablespoons sugar, and butter with fingers until fine. Stir in egg very well; press into a smooth ball. Press over bottom and halfway up side of a greased 10- to 11-inch tart pan with removable rim. Bake in a 300[degrees] oven until golden, about 40 minutes; cool.

Halve figs and prunes; mix with apricots and juice. Let stand until juice is absorbed, about 30 minutes; stir occasionally. Beat cheese, yogurt, remaining sugar, and peel. Spread crust with cheese mixture; arrange fruit on top. Cover and chill at least 2 hours or up to 1 day. To serve, sprinkle with pistachios and remove rim. Serves 8 to 10.

Per serving: 308 cal.; 5.9 h protein; 15 g fat (8.5 g sat.); 40 g carbo.; 141 mg sodium; 60 mg chol.
COPYRIGHT 1991 Sunset Publishing Corp.
No portion of this article can be reproduced without the express written permission from the copyright holder.
Copyright 1991 Gale, Cengage Learning. All rights reserved.

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Title Annotation:recipes submitted by 'Sunset Magazine' readers
Date:Dec 1, 1991
Previous Article:Lean but glamorous holiday desserts.
Next Article:Hong Kong's vinegar pancake.

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