82-Uncaster Farming, Saturday, February 19, 2000
Heart Healthy Eating
carbohydrate, vitamins, «ul
minerals.
Along with great taste and
convenience, salads are a partic
ularly healthful but watch
that you don’t drown them with
fatty salad dressings. Speaking
of fat, you should limit your
total fat intake to 30 percent of
total calories and look for foods
that have a low amount of satu
rated fat, which can clog the ar
teries. Unsaturated fats, such as
those found in olive and canola
oils, are your best choices.
Here are some nutritious
hearth-healthy recipes to help
you make the right choices.
CHICKEN SALAD
MAKEOVER
Heart disease is a leading
health concern among Ameri
cans. Although age, gender, and
heredity can increase the risk of
heart disease, research contin
ues to support the role diet plays
in increasing or decreasing the
risk.
A great start toward total nu
trition includes a diet made up
of primarily plant-based foods
(fruits, vegetables, and whole
grains). That doesn’t mean you
can’t eat meat. You can. Even
red meat, which has received a
bad rap. In moderation and as
part of a balanced diet, red meat
is an important source of iron, B
vitamins, and protein. Red meat
can be enjoyed three to four
times a week in three- to four
ounce servings (the size of a
deck of cards). Red meat does
contain saturated fat so look for
leaner selections.
Omega-3 fatty acids have
been hailed as good fats. Po
lynusaturated omega-3s lower
cholesterol and provide protec
tion against heart disease,
stroke, arthritis, and certain
cancers. Cold water fish in par
ticular are rich in omega-3s.
Salads are no longer boring
repetitions of lettuce, tomatoes,
and carrots, but have undergone
stunning transformation in
recent years. Instead of side
dishes, salads are “entrees” and
can present complete nutrition
is a single dish protein, fiber,
Featured Recipe
Salads have undergone a stunning transformation in recent
years to become the megastars of the plate. Instead of side dishes,
they are “entrees” and present complete nutrition in a single daz
zling dish.
Start with packaged salads as your base, which make it quick
and convenient to get your “five a day” with a variety of washed
greens and ready-to-eat veggies.
Sprinkle on crunchy walnuts. Add strips of salmon, halibut,
beef, poultry or meat of your choice. It’s a super salad complete
with protein, fiber, carbohydrates, vitamins, and minerals.
2 cups cooked, diced chicken
breasts
VA cups seedless grapes
1 medium apple, cored, sliced
V 2 cup each raisins, diced
celery
V 2 teaspoon dried tarragon,
crushed
Salt and pepper to taste
2 to 4 tablespoons low-fat
mayonnaise
2 to 4 tablespoons low-fat
yogurt
V* cup chopped parsley
Lettuce leaves
Sprig thyme, optional
Combine all ingredients
except lettuce and thyme; mix
well. Serve chicken salad on let
tuce leaves. Garnish with thyme,
if desired. Makes 4 to 6 servings.
Salmon Salad Monterey With Lemon-Dijon Vinaigrette unites salmon with
crunchy greens. The result is a complete entree brimming with beneficial
omega-3s for heart-healthy eating.
ORANGE AND
CHICKEN SALAD
Grated peel of half a lemon
3 tablespoons lemon juice
IV2 tablespoons vegetable oil
1 tablespoons honey
V 4 teaspoon ground ginger
and curry powder
1 cup shredded cooked light
meat chicken
1 cup cooked orzo pasta
2 navel oranges, peeled, cut
into bite-sized pieces
2 medium bananas, peeled,
sliced
1 red or green apple, un
peeled, cut into bite-sized pieces
1 cup seedless green or red
grapes, cut in half
V 2 cup sliced celery
In large bowl, combine lemon
peel and juice, oil, honey and
spices. Stir in remaining ingred
ients; chill. Serve on salad
greens and garnish with lemon
slices. Makes six 1-cup servings.
CHINESE VEGETABLE
STIR-FRY
Sweet and Sour Sauce:
Va cup pineapple juice
1 tablespoon sugar
1 tablespoon lemon juice
IViteaspoons corn starch
1 teaspoon light soy sauce
Stir-Fry Vegetables:
4 teaspoons vegetable oil
1 cup broccoli florets
1 cup sliced carrot
1 cup cauliflower florets
1 cup sliced celery
1 cup chunked red bell pepper
1 cup sugar peas, stems re
moved
Combine ingredients for the
Sweet ’N Sour sauce in a mixing
bowl. Heat oil in a skillet over
medium high heat. Add broc
coli, carrots, cauliflower, and
celery, cook for 2 minutes. Add
bell pepper and sugar peas, cook
for 2 minutes. Add Sweet ’N
Sour sauce, bring to a boil and
cook for one minute, covered.
Serve vegetables while hot.
Makes 4 to 6 servings.
SALMON SALAD
MONTEREY WITH
LEMON-DUON
VINAIGRETTE
IVa pound; salmon fillet,
thawed
Salt and pepper
3 tablespoons olive oil
V/2 tablespoons lemon juice .
V/2 teaspoons snipped chives
1 teaspoon honey
V 2 teaspoon Dijon-style mus
tard
V4-V3cup chopped walnuts,
toasted
10-ounce package salad mix
1 cup red seedless grapes,
halved
Preheat broiler. Cut salmon
into 4 pieces; place on lightly
oiled broiler pan. Season with
salt and pepper as desired. Broil
salmon 4 inches from heat for 7-
9 minutes or until fish flakes
easily with fork. Meanwhile, for
dressing, in a shaker jar combine
oil, lemon juice, chives, honey,
and mustard.
Cover and shake well. Re
serve half the toasted walnuts
for garnish. In large bowl, toss
together desired salad mix,
grapes, and remaining walnuts.
Spoon salad mixture onto four
dinner plates. Place one piece of
salmon over each salad. Shake
dressing; drizzle over each salad.
Sprinkle salads with reserved
walnuts. Garnish with fresh
chives, grape clusters and
lemon slices as desired.
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 Lou Ann Good, Lancaster Farming, P.O. Box 609,
Ephrata, FA 17522. Recipes should reach our office one week
before publishing date listed below.
February 26 - Potatoes for All Occasions
arc * l 4 - National Nutrition Month
11 - Nutty Recipes With Appeal
lB - Scones, Biscuits & Specialty Breads
GOLDEN APPLE
MERINGUES
2 large apples, pared, halved
2 cups apple juice
Vi cup orange marmalade
2 egg whites
2 tablespoons sugar
2 tablespoons chopped
toasted almonds
Poach apples in apple juice
about 5 to 7 minutes or until
barely tender; drain. Spoon 2
tablespoons marmalade into
center of each half. Beat egg
whites to soft peaks. Add sugar
gradually; beat until stiff. Fold
in almonds. Cover tops of apple
halves to edges with meringue.
Bake at 350 degrees for 7-10
minutes or until lightly
browned. Makes 4 servings.
Apple Commission
WHOLE WHEAT
DROP BISCUITS
1 cup whole wheat flour
1 cup unbleached flour
1 tablespoon oil
1 tablespoon baking powder
3 A cup skim milk
Mix all ingredients together.
Adjust milk if necessary to
obtain desired consistency.
Drop by spoonfuls onto a non
stick baking sheet.
Bake at 350 degree oven 10-15
minutes. Yields 14 biscuits.
Leona Mats
Galeton
(Turn to Pago B 8)