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)