812-Uneast#r Farming, Saturday, January 7, 1989
f MICROWAVE
MINUTES
After all the holiday eating,
maybe you’ve decided to lose a
few pounds. If so, your micro
wave is the ideal way to cook a
“light” meal.
One of the advantages of low
calorie microwaving is that cook
ing’s so fast, you aren’t tempted to
snack as you cook! Besides that
though, quick microwaving pre
serves the flavor of many foals,
especially vegetables, so you
don’t need rich sauces to make
them taste good. Also, fat can
often be omitted, or reduced, in a
microwave recipe (exception:
micro-baking), because fat isn’t
necessary to keep foods from
sticking to the pan, like in conven
tional cooking.
To plan a light microwave
meal, consider taste, color and
texture like you would in conven
tional cooking. Think of low
calorie ingredients and check your
microwave cookbook for recipes
that fit
The main course can be meat
when you choose a lean meat and
don’t overeat Most nutritionists
recommend that three to four
ounce serving of meat two times
per day is plenty to get adequate
protein, iron and B vitamins. The
four-ounce portions in Hamburger
Steaks (below) start with lean
By JOYCE BATTCHER
ground beef the kind that con
tains 77 percent to 81 percent lean.
Lean ground beef stays juicier
than extra lean, yet has much less
fat than regular ground beef. For
the least amount of fat, microwave
Hamburger Steaks on a micro
wave meat rack, steaming rack or
a special ground meat cooking
dish.
Vegetables and starch round out
the meal nutrition-wise and help
fill you up. A micro-baked potato
is moist and tasty when its cooked
until barely done, wrapped in foil
or covered and allowed to stand to
finish cooking. Allow about four
minutes on High per medium
potato.
Choose a green vegetable
such as broccoli, green beans or
brussel sprouts for the least
calories and the most vitamins.
Again, for best taste, don’t over
cook. Add just a small amount of
water for cooking; and for extra
appeal, add your favorite herb to
vegetables during cooking. Brus
sel Sprouts with Orange uses
orange juice instead of water and a
dash of thyme for a great taste.
If dessert is a must, choose to
micro-bake apples filled with rai
sins and a tiny bit of sugar, or
warm sliced oranges or micro
cook Lower-Calorie Chocolate
Pudding (below). This pudding is
lower in calories than regular pud
ding because it’s made with skim
milk; but it’s still rich tasting and
nutritious.
To add pizzazz, a low-fat high
flavor topping like Light
Mushroom Topping (below),
made with almost-no-calorie
mushrooms makes a meal extra
flavoiful and appealing. Sauces
also add a specialness to a low
calorie meal. Most can be made
lower in calories by using skim
milk, reducing amount of fat by
half, or using pureed vegetables as
thickening.
Today’s recipes show that a
“light-in-calories” meal doesn’t
have to be light in heartiness. This
filling country-style meal contains
only 526 calories per person and is
low in fat and cholesterol too.
(Calorie count includes a medium
micro-baked potato.)
Start by microwaving Lower-
Calorie Chocolate Pudding, so it’s
at serving temperature by the time
you’re ready to eat. Then micro
wave Light Mushroom Topping.
Next, micro-baked four medium
potatoes, according to directions
in your manufacturer’s cookbook.
Wrap each in foil or place in a cas
serole with tight lid so they finish
cooking and stay hot Microwave
Hamburger Steaks. Let them stand
covered while microwaving Brus
sel Sprouts With Orange. Reheat
mushroom sauce if necessary.
This meal for four is ready in
about 30 minutes.
AGRI-PLASTICS THE PLASTICS PEOPLE
CORN CONVERTER
HOG FEEDERS
FOR EVERY CONFINEMENT OPERATION
OPTIONAL HIGH MOISTURE CORN KIT IMPROVES
FREE FLOW OF HIGH MOISTURE, HIGH FAT, OR
OTHER NON FREE FLOWING FEEDS
AVAILABLE WITH DIVIDER PANELS FOR FENCELINE
INSTALLATIONS
OPTIONAL 4 NIPPLE WATER MANIFOLD
A TOP CRANK PERMITS EASY LOCKING AND EASY
ADJUSTMENT OF FEED FLOW
BETTER FEEDERS
BETTER EFFICIENCIES
BETTER PROFITS
LET YOUR HOGS SHOW YOU HOW EFFICIENT WE
CAN BE, BY USING THE CORN CONVERTER
STAINLESS FEET ARE STANDARD ON ALL CORN
CONVERTERS
TYPE
MODEL
NUMBER
FINISHING
FINISHING
GROWER
NURSERY
PRE-NURSERY
10F
8F
8G
lON
BPN
“Experience And Quality"
From Concept...
To Design...
T o Completion...
JRMKr TRIPLE H Construction
WM&M&mW 430SpringvilleRd., Ephrata, PA 17522
Lower Calorie
Chocolate Pudding
6 tablespoons sugar
3 tablespoons unsweetened cocoa
3 tablespoons cornstarch
2 cups skim milk
1 teaspoon vanilla
In a microwave-safe 2-quart
casserole or VA -quart measure,
stir together sugar, cocoa and
cornstarch. Gradually stir in milk
until smooth. Microwave (High) 5
to 6 minutes, stirring after each 2
minutes, until pudding is thick and
boiling. Stir in vanilla. Pour into
serving dishes. Serve warm or
cold. Makes 4 servings.
Each serving: 153 calories, 5g
protein, 0 fat, 34g carbohydrate,
64mg sodium, 3mg cholesterol.
Hamburger Steaks
With Light
Mushroom Topping
1 pound lean ground beef
Paprika (optional)
Onion powder (optional)
Garlic powder (optional)
Light Mushroom Sauce (below)
Form ground beef into 4 equal
patties. Make small indentation in
center of each patty. If desired,
sprinkle with paprika and onion
and/or garlic powder. Place patties
in microwave-safe 8-inch round or
square dish or microwave bacon/
meat rack, arranging patties
around sides of dish and leaving
center open. Cover with waxed
paper. Microwave (High) 2
minutes. Drain and rearrange pat
ties if necessary for even cooking.
Microwave 1 to 2 more minutes,
lON
FEED
SPACES
PAN
DIAMETER
38'
30'
24'
24'
17”
Phone: 717-738-2142
Custom Builders of Dairy, Hog, Poultry, Horse, Storage,
Residential And Commercial Buildings
EEDER CAPACITY
Lbs Bu
PIG SIZE
MIN MAX
FEEDEI
HEIGH'
80# to 260#
40# to 240#
25# to 125*
15# to 60*
5# to 30#
according to desired doneness. Let
stand, covered ai least 1 minute.
Makes 4 servings.
Each steak with 'A cup topping;
264 calories, 23g protein, 16g fat,
4g carbohydrate, 82mg sodium,
74mg cholesterol.
Light Mushroom
Topping
1 small onion, thinly sliced
1 clove garlic, minced
'A teaspoon Worcestershire sauce
8 ounces fresh mushrooms,
cleaned and sliced
Salt and freshly grated black
pepper
Place onion, garlic and Worces
tershire sauce in a microwave-safe
1-quart casserole. Cover with
waxed paper. Microwave (High) 1
to 2 minutes or until onion is ten
der. Stir in mushrooms; season to
taste and recover. Microwave
(High) l/i to 214 minutes or until
mushrooms are tender. Serve
warm over Hamburger Steaks,
baked potatoes or vegetables.
Makes about 2 cups.
Each 'A cup serving: 23 calo
ries, 2g protein, 0 fat, 4g carbohy
drate, 17mg sodium, 0 cholesterol.
Recipes in this column are
tested in 600- and 650-watt micro
wave ovens. With an oven of dif
ferent wattage output, timings
may need slight adjustment
Joyce Battchcr is an indepen
dent home economist microwave
specialist. She Js author of
“Microwave Family Favorites”
and editor of “A Batch of Ideas”
newsletter.
PATENT PENDING
Handles any type feed
dry, wet, or high moisture
No bridging or clogging
Stainless or painted steel
parts
BPN
HOG
CAPACITY
500 10
500 10
325 6.5
175 3.5
60 1.1
SHIPPING
WEIGHT lb
80#
68#
55#
36#
12#