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Healthful high-fiber, low-fat recipes.


Maybe it was Harriet's cooking that won Dr. Peter Greenwald's heart; most definitely it didn't hurt. Dr. Greenwald is the director of the National Cancer Institute's Division of Cancer Prevention and Control. (See page 58.) When he says eat more high-fiber, low-fat meals, you should listen.

Harriet Greenwald has a knack for turning simple ingredients into healthful low-fat, high-fiber meals. Although she often consults cookbooks, "she has a many books as I do in this office," her husband jokes, pointing at row after row of technical journals. She also adapts recipes with the special Greenwald touch.

Here she shares just a few personal favorites:

Lawsons Bran Muffins

(Makes about 15 muffins)

2 cups unprocessed bran (not bran cereal) 2 cups sifted flour 2 teaspoons baking soda 1/4 teaspoon salt 3/4 cup granulated sugar 1 cup dark raisins 1 cup buttermilk, at room temperature 3 tablespoons dark molasses 1/2 cup vegetable oil 1 large egg, at room temperature

Lightly coat with nonstick cooking spray the insides of enough 3" muffin tins (1-1/2" deep) to accommodate about 15 muffins. Thoroughly blend together bran, flour, baking soda, salt, sugar, and raisins in one bowl. Whisk buttermilk, molasses, oil, and egg in second bowl, pour over dry ingredients, and mix until well-blended. Fill each cup 3/4 full of batter and bake muffins on middle rack at 325 [degrees] F. 20-25 minutes or until wooden pick insertedin center withdrawn cleanly. cool muffins in pan 1 minute; remove to cooling racks.

Chinese Pasta Salad

(Makes 4 servings)

16 ounces pasta 1/4 cup Chinese sesame oil 4 tablespoons soy sauce 1 teaspoon rice vinegar 1/2 teaspoon minced garlic 1/4 cup minced scallions 1 teaspoon hot chili oil (or to taste) Salt and pepper to taste, if desired 1/2 cup blanched snow peas, spinach, or broccoli florets

Cook pasta to al dente stage, drain well, and toss with sesame oil, soy sauce, rice vinegar, garlic, scallions, chili oil, and salt and pepper. Chill salad several hours, preferably overnight. Add snow peas, spinach, or broccoli just before serving with a little dressing.

Joan Shih's Clear Steamed Fish

(Makes 4 servings)

1 pound whole fish 1 teaspoon salt 1 tablespoon rise wine or pale dry sherry 1 teaspoon vegetable oil 1 teaspoon cornstarch 1 clove garlic, crushed 2 slices ginger, shredded 1 green onion, shredded 1" long Dip sauce: 2 tablespoons light soy sauce 1/4 teaspoon sugar 1 teaspoon sesame oil

Clean fish; dry with paper towel. Cut few slashes diagonally on fish body. Rub fish inside and outside with salt. Mix rice wine, oil, and cornstarch. Rub fish with this mixture. Place garlic, ginger, and green onion on fish. Steam 20 minutes. Serve with dip sauce.

Dessert Wafers

(Makes about 50 wafers)

3 egg whites Pinch of salt 1/3 cup superfine sugar 1 cup plain flour 1/3 cup blanched almonds, hazelnuts, or shelled pistachio nuts 1 teaspoon orange flower, rose water, or almond extract

Whisk egg whites with salt until they form stiff peaks. Add sugar gradually and whisk until shiny. Fold in flour, nuts, and orange flower, rose water, or almond extract.

Grease and flour loaf tin and spoon in mixture. Bake 35-40 minutes in preheated 350 [degrees] F. oven. Turn out, coo, and wrap in foil. Refrigerate overnight.

Slice finely and place slices on baking tray. Allow to dry out in cool oven. Wafers should be crisp. Store in airtight container.
COPYRIGHT 1989 Saturday Evening Post Society
No portion of this article can be reproduced without the express written permission from the copyright holder.
Copyright 1989 Gale, Cengage Learning. All rights reserved.

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Publication:Saturday Evening Post
Date:Nov 1, 1989
Previous Article:Our thresh-hold to health; a concentrated form of fiber in new cereals will help provide the daily requirements without a high intake of calories.
Next Article:The Quick One.

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