Recipes For Healthy Living The holidays are over. The high calorie goodies have disappeared from buffets only to reappear as extra pounds for us to lug around. It’s time to get serious, to clean-up our eating act and intake only the most nutritious, least caloric foods. Let’s face it. If we’re talking about health and less calories, the best foods to eat are natural fresh or frozen fruits and vegetables and meat without additional sauces. A reader Bonnie Blain from Halifax wrote that she discovered if you stop using salt and sugar from your diet, it doesn’t take long to adjust. She found that natural fruits pro vide enough sweetener for most recipes. Look for several of her favorite recipes that she has shared with our readers. Many people feel deprived when sticking to a plain menu. They need an attractive variety. The way to keep a low calorie diet high in appeal is by serving a wide variety of taste-tempting meals. These recipes are full of ideas that will allow you to enjoy eating the healthy way while curbing your appetite. BANANA SHAKE 'A cup nonfat dry milk 'A cup ice water 1 small ripe banana 'A teaspoon vanilla 4 ice cubes, crushed Blend milk and water in blender on low speed. Cut up banana and add to mUk. Add vanilla and blend. Add ice and blend until frothy. Bonnie Blain Halifax SKINNY CORNED BEEF AND CABBAGE 4 pounds corned beef round 2-3 cloves garlic, minced 3 bay leaves 4 medium potatoes, peeled and quartered 1 large head cabbage, cut in wedges In large ketde, place corned beef, garlic and bay leaves; addd water to cover. Heat water to boil ing; skim surface. Cover and sim mer over low heat about 4 hours or until meat is almost tender. Removecover and skim off all surface fat Add potatoes, cover and cook 15 to 20 minutes. Add cabbage and simmer until meat and vegetables are tender, about 10 minutes more. Makes 8 servings, about 310 calories each. 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 vou submit. Send your recipes to Lou Ann Good, Lan- Farming, P.O. Box 366, Lititz, PA 17543. Jan. 16- 23- 30- Bobu On The Bunge CHICKEN ORIENTAL 2 whole broiler-fryer chicken breasts, skinned, boned and cut into bite-size strips 1 can (S'A -ounces) pineapple chunks in natural juices 2 teaspoons cornstarch 3 tablespoons soy sauce 'A teaspoon grated gingerroot 2 tablespoons vegetable oil 1 clove garlic, minced 1 green pepper, cut in 1-inch pieces 1 can (8-ounccs) bamboo shoots, drained 'A teaspoon crushed red pepper Drain pineapple, reserve juice. Mix cornstarch into soy sauce; stir in reserved pineapple juice and grated gingerroot. Add chicken strips. Marinate at room tempera ture for 30 minutes. Drain chicken, reserving marinade. Preheat wok or skillet over high heat; add oil. Stir-fry garlic 30 sec onds. Add green pepper, bamboo shoots and crushed red pepper. Stir-fry 2 minutes. Remove veget ables; add chicken, stir-fry 3 minutes. Stir in reserved marinade. Cook and stir until thickened and bubbly. Add vegetables; cover and cook 1 minute. Serve at once. Makes 4 servings, aproximately 227 calories per serving. GREEN RICE SPINACH 2 eggs, beaten 2 cups milk V* cup rice, cooked 'A cup onion 1 10-ounce package chopped spi nach, cooked and drained 1 cup 4-ounces sharp cheese, grated 4 teaspoon garlic salt Stir all ingredients together and pour into a greased casserole. Bake at 325 degrees for 40 minutes. Betty Bichl Mertztown DILLY COTTAGE CHEESE DRESSING 1 cup lowfat cottage cheese 2 tablespoons skim milk 1 tablespoon fresh lemon juice '/ teaspoon salt 3 tablespoons minced dill pickle 1 tablespoon minced green onion Place cottage cheese in small mixing bowl. Beat on high speed or mixer until almost smooth, about 5 minutes. Stir in remaining ingredients. Cover and chill 2 to 3 hours to allow flavors to blend. Serve over a tossed green salad. 1 tablespoon = 14 calories. Mushrooms 'Chicken Hamburger says nutritious, tasty meals are boring? Try Dieter’s Orange Souffle for a light dessert. The souffle Is the featured recipe this week. YOGURT BAKED CHICKEN 2 cartons 8-ounces each plain yogurt 2 tablespoons fresh lemon juice 2 tablespoons soy sauce I'/i teaspoons ground coriander V* teaspoon curry powder V* teaspoon pepper 4 whole chicken breasts, split and skinned Combine yogurt, lemon juice, soy sauce, coriander, curry powder and pepper in a 3-quart rectangular baking dish. Turn chicken breasts in sauce to coat all sides. Cover and marianate several hours or overnight in refrigerator. Preheat oven to 375 degrees. Bake chick en, uncovered, 40 to 45 minutes or until tender. Baste frequently with sauce. 1 serving = 169 calories. CAULIFLOWER SLAW 1 large head cauliflower, thinly sliced % cup low calorie creamy bacon salad dressing 1 cup yogurt '/ cup chopped celery Vi cup chopped red or green pepper 1 teaspoon prepared mustard 'A teaspoon salt '/• teaspoon pepper Combine cauliflower and salad dressing, chill, covered 2 to 3 hours. Combine remaining ingre dients. Stir into cauliflower mix ture. Serve on lettuce leaves sprinkled with paprika. BANANA BREAD 2 small bananas A cup shortening 2 eggs 12 dates, soaked 5 minutes, drained and chopped VA cup flour 2 teaspoons baking powde r 1 teaspoon soda 1 teaspoon cinnamon 12 small walnuts, chopped Mash banana, add eggs and (seat well. Cream shortening wiin oaua nas and dates. Mix remaining ingredients and add to banana nnx. Do not beat. Bake in 'oai >an 45-60 minutes. Bonnie Blain Halifax LEMON SAUCED SALMON 1 cup plain yogurt I tablespoon grated lemon peel 1 tablespoon fresh parsley 'A teaspoon maijoram '/ teaspoon salt fresh lemon juice 4 salmon steaks, 1-inch thick, about 4-ounces each Combine yogurt, lemon peel, parsley, marjoram and salt. Chill, covered, 1 to 2 hours to allow fla vors to blend. Brush salmon steaks with lemon juice. Broil about 4-in ches from source of heat in pre heated broiler about S minutes per side or until fish flakes with a fork. Brush frequently with lemon juice, serve with yogurt sauce spooned over each. Featured Recipe Long considered the final test of an accomplished chef, the souf fle is often held in awe by those who believe that souffles are diffi cult to make. If you have never attempted to make one, then you’ll want to try this recipe prepared by the American Egg Board in Park Ridge, Illinois. Dieter’s Orange Souffle is one of the most delectable and impressive desserts. DIETER’S ORANGE SOUFFLE 6 to 8 servings 1 orange, sliced, optional 6 eggs, separated 2 teaspoons grated orange peel 1 cup orange juice 1 envelope unflavored gelatin Artificial sweetener to equal Vi cup sugar* ’/< teaspoon cream of tartar 1 can (5'A oz.) evaporated milk, chilled until iev fd Mint leaves, optional Make4-inch band of triple-thickness aluminum toil lung enough to go around VA -quart souffle dish or casserole and Map 2 inches. Wrap around outside of dish. Fasten with tape, p. i et clip or string. Collar should extend 2 inches above rim of dish. Arrange all but 1 of the orange slices, if desired, around side of dr h Set aside. In medium saucepan, blend together egg yolks and orange peel and juice. Sprinkle with gelatin and let stand 1 minute. Cook over medium heat, stirring until gelatin is dissolved, about 5 minutes. Remove from heat. Stir in sweetener. Chill, stirring occasionally, until mixture mounds slightly when dropped from spoon about 30 to 45 minutes. In large mixing bowl, beat egg whites with cream of tartar at high speed until stiff but not dry, just until whites no longer slip when bowl is tilted. In small mixing bowl beat chilled mill . Ki! ji, „. Gently, but thoroughly, fold beaten milk and chilled gelatin mixture into whites. Carefully pour into prepared dish. Chill until Arm sev eral hours or overnight. Just before serving, careiuil> emc ■ 1011 band. Garnish with remaining orange slice and mint ' , ves, if desired. ♦For a non-dieler’s souffle, omit artificial sweetener and blend V- cup sugar with egg volks and orange peel and juice before sprinkling with gelatin BROCCOLI SALAD 1 bunch fresh brcx li, chopped fine 'A head cauliflower, optional 'A cup salad dressing 'A cup sugar 1 tablespoon vinegar 1 small onion, chopped fine '/ cup shredded sharp cheese 4 slices bacon Mix salad dressing, sugar, vine gar and onion together. Pour over broccoli and cauliflower and mix until broccoli is well-coated. Garn ish with shredded sharp cheese and crisp fried bacon. Karen Martin Beme, In. (Turn to Pag* B 8)