Resolve To Be Thin In 1987
If all of those holiday goodies
that tasted so wonderful have
found their way to your waistline,
now is the time to start correcting
the problem.
With New Year’s resolutions
abounding, a decision to eat right
and cut back on calories in 1987
would be an appropriate addition
to that list of self improvements for
the new year. The dividends from
eating right should soon become
apparent in the numbers on the
bathroom scales and in the way
you feel about yourself.
To help you trim down to your
pre-holiday weight (or below)
we’ve collected some sumptious
low-calories recipes. Who knows,
you may even discover you enjoy
watching your weight!
HAM AND SWISS OPEN FACERS
Sauce:
1 cup sour half and half
Vt cup chili sauce
3 tablespoons pickle relish
1 teaspoon Worcestershire sauce
Ms teaspoon Dijon-style prepared
mustard
Vi teaspoon salt
1/8 teaspoon garlic powder
1/8 teaspoon pepper
Sandwich:
4 slices whole wheat bread, toasted
Lettuce
8 thin slices (4 ounces) lean boiled
ham
4 slices (4 ounces) Swiss cheese
4 slices pineapple
Parsley, if desired
For sauce, combine all
ingredients in small mixing bowl.
Chill, covered, 1 to 2 hours to allow
flavors to blend. For sandwiches,
spread 1 teaspoon sauce on one
side of each slice of bread. Layer
lettuce, 2 slices ham, cheese and
pineapple on each slice of bread.
Drizzle 3 tablespoons sauce over
each sandwich. Garnish with
parsley. Serve immediately. 379
calories per serving.
CHICKEN VEGETABLE SALAD
% cup lowfat cottage cheese
% cup dairy sour cream
Vz teaspoon curry powder
V* teaspoon salt
1/8 teaspoon pepper
2 cups cooked cubed chicken
IVz cups cooked broccoli
flowerettes
% cup EACH: sliced water
chestnuts, chopped celery,
shredded raw carrot
Cabbage leaves
Beat cottage cheese in small
mixer bowl on high speed until
almost smooth, about 5 minutes.
Stir in sour cream and spices.
Combine chicken, broccoli, water
chestnuts, celery and carrot. Fold
in cottage cheese mixture. Chill,
covered, 1 to 2 hours to allow
flavors to blend. Serve in cabbage
leaf cups. Recipe makes 6 ser
vings. 170 calories per serving.
Recipe Topics
If you have recipes for the topics listed below, please
share them with us. We welcome your recipes, but ask that
you include accurate measurements, a complete list of
ingredients and clear instructions with each recipe you
submit. Send your recipes to Sue Keene, Lancaster
Farming, P.O. Box 366, Lititz, PA 17543.
January
10- Eggs-citmg Eggs
17- Gelatine Salads & Desserts
24- Peanut Butter Recipes
Hone On The Range
CHEESY EGG OPEN FACER
4 hard-cooked eggs, chopped
V« cup dairy sour half and half
2 tablespoons EACH; chopped
celery, chopped green pepper
1 tablespoon EACH; sweet pickle
relish, prepared mustard
V* teaspoon salt
1/8 teaspoon pepper
6 slices bakery type white bread,
toasted
61-ounce slices mozzarella cheese
6 slices tomato
Combine eggs, sour half and
half, celery, green pepper, pickle
relish, mustard, salt and and
pepper in mixing bowl. Spread
over toasted bread slices. Broil
several inches from source of heat
for 3 minutes. Remove from
broiler and top each with a slice of
cheese and tomato. Broil until
cheese melts. Recipe makes 6
servings. 240 calories per serving.
ASPARAGUS WITH
TANGYSAUCE
Pfc pounds fresh asparagus spears
or 2 10-ounce packages frozen
asparagus spears
Vi. cup dairy sour cream
Vt cup mayonnaise
2 teaspoons lemon juice
1 teaspoon prepared mustard
Cook asparagus in boiling water
until tender; drain. Place in ser
ving dish. While cooking
asparagus, combine remaining
ingredients in small saucepan.
Heat over low heat, stirring
frequently, until thoroughly
heated. Pour over hot asparagus or
serve as a sauce in a dish. Garnish
with chopped pimento if desired.
Makes 6 servings.
STIR FRY CHICKEN
AND VEGETABLES
8 broiler-fryer chicken thighs,
skinned and boned
2 tablespoons cooking oil
2 carrots, thinly sliced
2 ribs celery, diagonally sliced
1 medium onion, chopped
x k teaspoon salt
y* teaspoon ground black pepper
1 tablespoon brown gravy sauce
2 tablespoons soy sauce
y* cup chicken broth
1 16-ounce can bean sprouts,
drained
1 cup cooked rice
Freeze chicken thighs slightly to
make cutting easier. Cut chicken
into bite-size pieces. In large
frypan, place oil and heat to
medium high temperature. Add
chicken and stir fry about 3
minutes or until chicken loses pink
color. Add carrots, then celery and
onions, continuing to stir
throughout entire cooking process,
about 5 minutes. Sprinkle with salt
and pepper; add brown gravy
sauce and soy sauce. Pour chicken
broth over contents in frypan.
When liquid begins to boil, add
bean sprouts and rice. Heat about 2
minutes or until thoroughly heated
(vegetables should remain crisp;
be careful not to overcook). Makes
4 servings.
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Help control weight with low-calorie recipes like Ham and Swiss Open Facers and
Turkey Vegetable Salad.
TURKEY VEGETABLE SALAD
Italian Dressing;
2 8-ounce cartons plain yogurt
3 tablespoons minced fresh parsley
2 tablespoons minced pimiento
stuffed green olives
2 tablespoons minced green onion
1 tablespoon tarragon wine
vinegar
1 teaspoon sugar
*4 teaspoon basil
Vz teaspoon oregano
Vz teaspoon salt
V* teaspoon pepper
Salad:
3 cups lettuce, torn into bite-sized
pieces
2 cups (10 ounces) cooked turkey,
cut into julienne strips
1 9-ounce package frozen whole
green beans, cooked, drained and
chilled
12 cherry tomatoes
3 large carrots, thinly sliced
1 large cucumber, thinly sliced
For dressing, combine all
ingredients in small mixing bowl.
Chill, covered, 1 to 2 hours to allow
flavors to blend. For salad, line a
large chilled platter with torn
lettuce. Arrange remaining salad
ingredients in mounds on platter.
Pass dressing. 178 calories per
serving.
PORK WITH STEAMED
SPICED SAUERKRAUT
2 pounds sauerkraut, drained,
washed and squeezed dry
Vz cup chopped onions
1 tablespoon margarine
1 tablespoon sugar
2 cups cold water
1 large raw potato, grated
Garni (in cheesecloth bag)
5 whole juniper berries
6 peppercorns
2 bay leaves
V* teaspoon of caraway seeds
1 whole allspice
6 pieces pork loin (18 ounces)
Preheat oven to 325°F. Brown
onions lightly in margarine, add
sugar, water and sauerkraut. Toss
with a fork until well separated.
Add grated potato. Put sauerkraut
mixture in 2-quart casserole;
burrow hole in sauerkraut and
bury garni bag. Brown the meat
and place it on top of the
sauerkraut. Cover and bake for IM>
to 2 hours. Cover may be removed
if meat needs browning. Makes 6
servings. Approximately 250
calories per serving.
PINEAPPLE-ORANGE
BUTTERMILK REFRESHER
2 cups cold buttermilk
Vz cup chilled unsweetened
pineapple juice
Vi cup chilled fresh orange juice
2 teaspoons fresh lemon juice
V* cup sugar
Pineapple and orange pieces
Place all ingredients, except
pineapple and orange pieces, in
blender container; cover. Blend
until frothy and sugar is dissolved.
Serve immediately in tall chilled
glasses garnished with pineapple
and orange pieces. Makes 3 cups.
One cup equals 173 calories.
SWISS-BROCCOLI SOUFFLE
2 tablespoons butter
3 tablespoons flour
x k teaspoon salt
Dash cayenne
1 cup skim milk
1 cup (4 ounces) shredded Swiss
cheese
If the holidays blew out your budget, you’ll be looking for ways to
cut down especially at the grocery store where an amazingly
small cartful of groceries can add up to a bundle. Here’s a
nutritious savory idea from the American Egg Board that will help
provide high-quality protein and an assortment of vitamins and
minerals while saving you pennies at the same time.
Vegetable Egg Bakes
cups sliced zucchini (about 2 medium)
l l k cups sliced onion
1 tablespoon oil
1 small eggplant cut into strips
IM> cups chopped green pepper
2 cloves garlic, minced
1% teaspoons salt
1 teaspoon parsley flakes
M: teaspoon oregano leaves, crushed
V« teaspoon pepper
2 medium tomatoes, peeled and wedged
8 eggs
In large omelet pan or skillet over medium heat, cook zucchini
and onion in oil until lightly browned, about 8 to 10 minutes, stirring
frequently. Add eggplant, green pepper and garlic. Cover and cook
an additional 5 minutes. Stir in seasonings. Top with tomato
wedges. Cover and cook just until tomatoes are soft, about 3
minutes more. Spoon about 1V« cups of the mixture into each of 4 (12
to 14 ounces) oven-proof bowls or baking dishes. Break and slip 2
eggs into each bowl on top of vegetable mixture. Bake in preheated
350°F. oven until whites are set and yokes are soft and creamy
about 20 minutes.
* t i
. m * ST
4 egg yolks, slightly beaten
4 egg whites
v 4 teaspoon cream of tartar
110-ounce package frozen chopped
broccoli, cooked and drained
Preheat oven to 350°F. Melt
butter; blend in flour, salt and
cayenne. Remove from heat;
gradually stir in milk. Heat to
boiling, stirring constantly. Boil
and stir 1 minute. Remove from
heat and stir in cheese until
melted. If necessary, return to low
heat to melt cheese. Do not boil.
Blend a small amound of hot
mixture into egg yolks; return all
to saucepan and blend thoroughly;
set aside. Beat egg whites until
frothy. Add cream of tartar and
beat until soft peaks form. Fold
cheese sauce into egg whites, then
broccoli. Turn into unbuttered 6
cup souffle dish. Bake 40 to 45
minutes. Serve immediately.
Makes six servings. Ap
proximately 199 calories per
serving.
Featured Recipe
(Turn to Page B 8)