Light home cooking.
3 Tbs. margarine 3/4 cup granulated sugar 1 egg 2 egg whites 3 Tbs. lemon juice 1 tsp. vanilla 1 3/4 cups all-purpose flour 1/2 cup wheat bran
breakfast cereal 1 tsp. cinnamon 1 tsp. baking powder 1 tsp. baking soda 1 1/3 cups 2% fat yogurt 1/3 cup finely chopped dates 1/3 cup finely chopped dried
1/4 cup brown sugar 2 Tbs. all-purpose flour 2 Tbs. wheat bran cereal,
crushed 1 tsp. cinnamon 1 Tbs. margarine
Topping: In a small bowl, combine the sugar, flour, cereal, and cinnamon; cut in the margarine until crumbly. Set aside.
In a large bowl or food processor, cream together the margarine and sugar; beat in the egg, egg whites, lemon juice, and vanilla until well mixed. Combine the flour, cereal, cinnamon, baking powder, and baking soda; stir into the bowl just until incorporated. Stir in the yogurt; fold in the dates and apricots.
Pour half the batter into a pan. Sprinkle with half the topping. Pour the remaining batter over the top; sprinkle with the remaining topping. Bake for 35 to 45 minutes or until a tester inserted into the center comes out clean. Makes 16 slices.
Calories: 165 Sodium: 191 mg Total Fat: 3 g Sat Fat: 1 g (16% of cals.) Cholesterol: 12 mg
SPICY RICE WITH FETA
CHEESE AND BLACK
1 Tbs. vegetable off 2 tsp. crushed garlic 1/2 cup chopped onion 1/2 cup chopped zucchini 1/4 cup chopped sweet red
pepper 1 cup uncooked rice 1 1/2 cups chicken stock 1 tsp. dried oregano 1 tsp. dried basil 1 tsp. chill powder 1/4 cup sliced pitted black
olives 2 oz. feta cheese, crumbled
In a large nonstick saucepan, heat the oil; saute the garlic, onion, zucchini, and red pepper until softened, approximately 5 minutes. Add the rice and brown for 2 minutes, stirring constantly. Add the stock, oregano, basil, chili powder, and olives; cover and simmer for approximately 20 minutes or until the rice is tender. Pour into a serving dish and sprinkle with the cheese. Serves 4.
Calories: 268 Sodium: 295 mg Total Fat: 8 g Sat. Fat: 3 g (27% of cals.) Cholesterol: 13 mg
BAKED CHICKEN WITH
1 Tbs. vegetable oil 4 chicken breasts or legs
[we used boneless,
skinless breasts] 2 tsp. crushed garlic 3/4 cup chopped red onion 3/4 cup chopped sweet green
pepper 1/3 cup chopped carrots 2 tsp. curry powder 1 can (19 oz.) tomatoes,
crushed or pureed 1/3 cup sliced pitted black
olives 1/3 cup raisins 2 Tbs. sliced almonds,
Preheat the oven to 400[degrees]. In a large nonstick skillet, heat half the oil; brown the chicken on both sides, approximately 10 minutes. Remove the chicken to a baking dish. Pour off the extra fat.
To the skillet add the remaining oil and the garlic, onion, green pepper, and carrots; saute until softened, approximately 5 minutes. Stir in the curry powder, tomatoes, olives, and raisins; reduce the heat, cover, and simmer for 15 minutes, stirring occasionally.
Pour the sauce over the chicken; cover and bake for 30 minutes or until the chicken is no longer pink inside and the juices run clear when the chicken is pierced. Sprinkle with the almonds. Remove any skin before eating. Serves 4.
Calories: 312 Sodium: 377 mg Total Fat: 10g Sat. Fat: 2g (29% of cals.) Cholesterol: 73 mg
AND SWEET POTATO
1 1/2 tsp. vegetable oil 1 tsp. crushed garlic 1 cup chopped onion 2 1/2 cups chicken stock 8 oz. sweet potatoes,
peeled and chopped 1 cup pureed cooked
canned pumpkin 1 1/2 tsp. curry powder 1/2 tsp. coriander 1 Tbs. honey 1/2 tsp. ground ginger 3/4 cup 2% fat milk
Chopped fresh parsley
Heat the oil in a nonstick saucepan. Saute the garlic and onion until softened, approximately 5 minutes. Add the stock, sweet potatoes, pumpkin, curry powder, coriander, honey, and ginger; reduce the heat, cover, and simmer until the sweet potatoes are tender, approximately 40 minutes. Puree in a food processor until smooth. Return to the saucepan; stir in the milk until blended. Sprinkle each serving with chopped parsley. Serves 4.
Calories: 174 Sodium: 142 mg Total Fat: 3 g Sat. Fat: 1 g (16% of cals.) Cholesterol: 3 mg
Rose Reisman has taken 200+ of the simple-but-satisfying dishes that have appeared on dinner tables for decades and made them healthy...without damaging the flavor one bit.
And she even finds a way to sneak whole grains into her scrumptious desserts.
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|Publication:||Nutrition Action Healthletter|
|Date:||Nov 1, 1995|
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