Hot to trot.
CURRIED PUMPKIN SOUP
1 Tbs. vegetable oil 1/2 pound fresh mushrooms, sliced 1/2 cup chopped onion 2 Tbs. flour 1 Tbs. curry powder 1 can (14 1/2 oz.) vegetable broth 1 cup water 1 can (16 oz.) pumpkin 1 Tbs. honey 1/8 tsp. nutmeg 1/4 tsp. pepper 1 cup evaporated skim milk
Heat the oil in a heavy saucepan. Saute the mushrooms and onions until the onions are softened, about 3 minutes. Add the flour and curry powder and cook, stirring constantly, 5 minutes. Remove the pan from the heat and, stirring constantly, add the vegetable broth and water. Stir in the pumpkin, honey, nutmeg, and pepper. Simmer 15 minutes, stirring occasionally. Stir in the evaporated skim milk near serving time and heat through; do not boil. Serves 7.
PER SERVING (recipe made using reduced-sodium vegetable broth plus 1/4 tsp. salt)
Calories: 110 Total Fat: 2 grams Saturated Fat: 0 grams Fiber: 3 grams Sodium: 240 mg Cholesterol: 0 mg Carbohydrate: 18 grams Protein: 5 grams
CHICKEN WITH CRANBERRIES
8 chicken breasts, skinned and boned 1 tsp. vegetable oil 3/4 cup thinly sliced onion 1 cup ketchup 1 to 3 tsp. Thai chili sauce, optional 1/2 cup brown sugar 1 1/2 Tbs. vinegar 1 1/2 tsp. dry mustard 2 cups cranberries, fresh or frozen and thawed, or 1 can (16 oz.) whole jellied cranberries 1/4 cup chopped green onions, for garnish
Preheat the oven to 400 [degrees] F. Place the chicken in a 9-by-13-inch baking dish that has been sprayed with nonstick cooking spray. Bake for 25 minutes, uncovered. While the chicken is cooking, heat the oil in a nonstick skillet. Brown the onion slices until softened. Remove the onion from the heat and add the ketchup, Thai chili sauce (if using), brown sugar, vinegar, mustard, and cranberries. Remove the chicken from the oven after 25 minutes and spoon the sauce over it. Return to the oven and bake 10 to 15 minutes, or until the chicken is done. Serve warm. Serves 8.
PER SERVING Calories: 250 Total Fat: 4 grams Saturated Fat: 1 gram Fiber: 2 grams Sodium: 430 mg Cholesterol: 75 mg Carbohydrate: 27 grams Protein: 28 grams
KATE ALOO (CUT POTATOES)
1 Tbs. vegetable oil 1 whole dried chili pepper 1 Tbs. cumin seed 1 Tbs. minced garlic 1 medium chopped tomato or 1 can (16 oz.) unsalted tomatoes 3 large potatoes, peeled and sliced 3/8" thick 1/4 cup chopped fresh cilantro 1 tsp. (or less) Lite Salt 1 tsp. cumin 1/2 tsp. turmeric 1 tsp. paprika 2 Tbs. water
Heat the oil, add the chili pepper and cumin seed, and stir until the seeds have a red roasted tint (takes only a few minutes). Add the garlic and cook 1 minute. Add the tomatoes and sliced potatoes. Stir until the potatoes are coated with oil. Add the cilantro, salt, cumin, turmeric, and paprika and stir carefully. Reduce the heat to low, sprinkle with water, and cover. Cook 30 minutes or until the potatoes are done. Add water as needed. Occasionally, stir gently so the potatoes do not stick to the bottom and burn. Serves 4.
PER SERVING (recipe made using 1/2 tsp. of regular salt) Calories: 160 Fat: 4 grams Saturated Fat: 0 grams Fiber: 3 grams Sodium: 300 mg Total Cholesterol: 0 mg Carbohydrate: 29 grams Protein: 3 grams
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|Publication:||Nutrition Action Healthletter|
|Article Type:||Brief Article|
|Date:||Oct 1, 1998|
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