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86-Lancaster Farming, Saturday, March 1, 1997
Eat For Health
Good nutrition means eating a
well balanced diet from all the
food groups. While “junk food,”
can b& incorporated into a
balanced diet, nutritious refers
more to basic foods made without
a lot of empty calories.
Food may be high calorie and
nutritious if it is what is called a
nutrient-dense food. That means it
offers a large percentage of vita
mins and minerals in comparison
to the calories.
Variety is the key to a balanced
health-promoting diet, for no one
food contains all die nutrients
needed. Only by eating a wide var
iety of foods from different catego
ries is it possible for the body to
receive the more than 50 nutrients
that it needs daily.
CRUSTLESS CARROT
QUICHE
2 cups finely shredded carrots
6 eggs
VA cups milk
1 tablespoon instant minced
onion
'A teaspoon salt
'A teaspoon ground ginger
'/• teaspoon pepper
1 cup shredded Cheddar cheese
In medium saucepan, heat one
inch water to boiling. Add carrots.
Cover, reduce heat and simmer
until tender, about 5 minutes.
Drain well in strainer or colander,
pressing out water.
Meanwhile, beat together eggs,
milk, onion, salt, ginger, and pep
per util well blended. Stir in
drained carrots and cheese. Pour
into buttered 9-inch quiche dish or
pie plate. Set dish in large baking
or broiler pan. Place pan on rack in
preheated 350 degree oven. Pour
very hot water into baking pan to
withing A -inch of top of custard.
Bake until knife inserted near
center comes out clean, 30 to 35
minutes. Let stand 5 minutes
before serving.
Am. Egg Board
QUICK AND EASY
APPETIZER SOUP
3 10-ounce cans V 8 juice
A cup chopped basil leaves
Heat juice to a boil; remove
from heat. Laddie into soup cup or
bowl. Garnish with basil leaves.
Serve with crackers or bread
sticks. Serves 6.
Betty Light
Lebanon
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 ingre
dients and clear instructions with each recipe you submit
Send your recipes to Lou Ann Good, Lancaster Farming,
P O Box 609, Ephrata, PA 17522. Recipes should reach our
office one week before publishing date.
March-
8- Peanuts and Other Nuts
15- Lemon, Pineapple
22- Your Favorite Pie
29- Easter Candy
PASTA WITH
SWEET BEANS,
BELL PEPPERS
AND BASIL
1 tablespoon soy oil
1 cup chopped onion
'A teaspoon fennel seeds,
crushed
2 cloves garlic, minced
2 cups frozen green soybeans
2 14.5-ounce cans diced toma
toes, no-salt added, undrained
1 pound yellow bell peppers,
roasted and peeled
'A teaspoon salt
A teaspoon freshly ground
pepper
1 pound penne rigate (short
tubular pasta)
'A cup fresh basil, chopped
A cup grated parmesan cheese
Heat oil in a large nonstick skil
let over medium-low heat. Add
onion, fennel seeds, and garlic;
cover and cook five minutes, stir
ring occasionally. Add tomatoes
and bring to a boil. Reduce heat
and simmer uncovered 20 minutes.
Cut peppers in half; clean out
seeds.
Arrange peppers in a single lay
er on a baking sheet. Place in the
oven under the broiler. Broil them
until they are blistered and charred
on all sides, about 10 minutes.
Remove and place in a heavy
paper bag, close the end and let
them sweat for five to 10 minutes.
Scrape off charred skins. Cut into
julienne strips about 2-inches long.
Bring a large pot of water to boil
for the pasta. Add pasta and cook
according to package directions,
about 9-10 minutes.
Add bell pepper strips, green
soybeans, salt and pepper to toma
to mixture: cover and cook for five
minutes.
Plate up pasta and top with the
tomato mixture and basil. Sprinkle
with freshly grated low-fat cheese.
Yield: 7 servings size VA cups.
United Soy Board
BAKED OATMEAL
2A cups oatmeal
1 cup raisins
2 apples, sliced
2 bananas, sliced
4 cups water
A teaspoon salt.
Bring water and salt to a boil.
Add remaining ingredients. Bake
at 350 degrees for one hour.
Optional 1 teaspoon vanilla
At cup unsweetened, coconut
Naomi Beeker
Walnutport
Fruits and vegetables are most nutritious when eaten fresh.
BAKED BARLEY
3 cups barley
1 teaspoon salt
'A cup coconut
X cup chopped dates
3 'A cups hot water
Mix ingredients in a greased
13x9-inch pan. Pour hot water
over the ingredients and cover.
Bake at 375 degrees until well
done, about 30 minutes.
Variation: omit dates and add an
entire 20-ounce can of
unsweetened crushed pineapple.
Mandarin oranges are a nice touch
too.
Use rice or millet if desired.
Decrease grain to 2 cups. Increase
water to 5 'A cups. Bake one hour
covered.
Naomi Beeker
Walnutport
FRUITED PORK SALAD
l A cup grapefruit juice
2 tablespoons red wine vinegar
1 tablespoon vegetable oil
1 teaspoon poppy seed
2 teaspoons honey
'A teaspoon Dijon mustard
1 pound pork tenderloin, cut
crosswise into '/• -inch strips
Vegetable cooking spray
1 small head green leaf lettuce
2 small red grapefruit, peeled
and sectioned
VA cups green seedless grapes
1 cup fresh strawberries
To prepare dressing, place
grapefruit juice, vinegar, oil, pop
py seed, honey and mustard in jar
with tight-fitting lid. Shake well.
Let stand IS minutes; shake again.
Set aside.
To prepare salad, spray large
skillet with non-stick cooking
spray; heat over medium heat. Add
pork strips; cook about 3 minutes
or until pork is tender, stirring fre
quently. Cover and remove from
heat. Line 4 individual salad plates
with lettuce. Place warm cooked
pork strips in center of each
lettuce-lined plate. Arrange
grapefruit sections, grapes and
strawberries around pork. Spoon
dressing over salads.
Pork Council
1 pound ground turkey or lean
beef
1 package taco seasoning
13-ounces chili beans, drained
6 cups lettuce, bite-size pieces
1 medium onion, diced
1 medium green bell, diced
2 medium tomatoes, diced
'A cup shredded Cheddar cheese
Vi cup salsa
'A cup Catalina dressing
1 cup sour cream
Enter your original recipe in the 1997 “50th Anniversary Pick Up
The Pace” recipe contest and you could win a fabulous trip to San An
tonio or $3,000 in cash. Entries must be postmarked by May 1,1997.
All it takes to win is one great-tasting, easy-to-prepare original re
cipe which uses at least 'A cup of Pace Picante Sauce!
Prizes include one Grand Prize trip for two to San Antonio or
$3,000 cash, four First Prizes of $l,OOO each, five Second Prizes of
$5OO each and 100 Runners-up Prizes of the Pace Family Recipe
Round-Up 50th Anniversary Cookbook.
Enter original recipes in any of five categories: A) 30-minute
Family Favorite Main Dishes, B) Side Dishes, C) Soups, Stews and
Chili, D) Appetizers and E) Salads.
For a copy of complete contest rules, send your name and address
and a self-addressed, stamped envelope to: RULES, Foodsearch Plus,
Inc., 258 Florida Road, Ridgefield, CT 06877.
CHICKEN WITH PICANTE BLACK BEAN SAUCE
Prep Time: 10 minutes
Cook Time: 35 minutes
2 teaspoons ground cumin
'A teaspoon garlic powder
6 skinless, boneless chicken breast halves (about 1A pounds)
1 tablespoon vegetable oil
% cup PACE Picante Sauce
A cup diced green or red pepper
1 can (about 8 ounces) whole kernel com, drained
1 can (about 16 ounces) black beans, drained
2 tablespoons chopped fresh cilantro
1. Mix 1 teaspoon cumin and garlic powder. Sprinkle both sides of
chicken with cumin mixture.
2. In medium skillet over medium-high heat, heat oil. Add chicken
in 2 batches and cook ten minutes or until browned. Set chicken aside.
3. Add picante sauce, remaining cumin, pepper, com and beans.
Heat to a boil. Return chicken to pan. Reduce heat to low. Cover and
code ten minutes or until chicken is no longer pink. Sprinkle with ci
lantro.
Serves 6.
TACO SALAD
Featured Recipe
Brown turkey or beef in sauce
pan. According to package of taco
seasoning, mix together with chili
beans and simmer.
Prepare other vegetables.
Divide lettuce onto four plates.
Top with meat fixture, (jnions,
green peppier, tomatoes, and
cheese.
Mix together salsa and catalina
dressing. Serve with the salad
along with sour cream. 4 servings.
B. Light
Lebanon
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