‘Healthy Weight With Dairy’
(Continued from Page B 7)
milk, salt, and 'A cup water; heat
over medium heat until steaming
hot, but not boiling. Add oats and
cook, stirring until creamy, 1 to 2
minutes. Remove the pan from
the heat and stir in mashed ba
nana and 1 tablespoon maple
syrup. Divide between 2 bowls,
garnish with walnuts and a little
more maple syrup and serve.
Makes 2 servings.
Nutrition Facts: Calories: 300,
fat grams; 5, milk/dairy servings:
0.5
CREAMY POTATO SOUP
6 turkey bacon slices
1 cup onions, chopped
1 pound potato, thin-skinned,
cut into 'A-inch cubes
2'A cups chicken broth
3 tablespoons flour
2'/ cups lowfat milk
'A teaspoon salt
Vi teaspoon pepper, freshly
ground
■A cup parsley sprigs, chopped
In a large Dutch oven or soup
pot, cook bacon until crisp. Re
move bacon and drain on paper
towels. When cool, chop bacon
into small pieces and set aside.
Add onion to bacon drippings
and cook until translucent. Add
potatoes and broth to pot. Cover
and bring to a boil. Simmer until
potatoes are tender when pierced
with a fork (about 10 minutes).
In a small bowl or jar, blend
flour and milk until smooth. Add
to broth and heat until boiling,
stirring frequently. Boil one min
ute then turn off heat. Stir in salt,
pepper, and parsley. Ladle soup
into bowls and sprinkle with
bacon pieces. Makes 5 servings.
Nutrition Facts: Calories: 213,
fat grams: 5.5, milk/dairy serv
ings: 0.5.
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WHITE CHILI
This dish traditionally is
served on toast, but also try it
over pasta or rice.
6 white corn tortillas
1 tablespoon olive or canola oil
’/« pound boneless, skinless
chicken breast, trimmed
and cut into 'A-inch chunks
Salt and freshly ground black
pepper to taste
2 small red bell peppers, seed
ed and diced
1 large onion, chopped
1 4-ounce can chopped green
chilies, drained
3 cloves garlic, minced
1 tablespoon chili powder
1 teaspoon ground cumin
1 teaspoon gried oregano
1 14-ounce can reduced-sodi
um chicken broth, defatted
2 cups fat free skin or 1% low
fat milk
2 15-ounce cans white hominy,
drained and rinsed
Lime wedges for garnish
Vi cup chopped fresh cilantro
Season chicken with salt and
pepper. In a deep saute pan or
Dutch oven, heat 'A tablespoon
oil over medium-high heat. Add
chicken and cook, stirring often,
until lightly browned, 2 to 3 min
utes. Transfer to a plate and set
aside. Add remaining /i table
spoon oil to the pan. Add bell
peppers and onion; season with
salt and pepper and cook, stirring
often, about 3 minutes. Add
chopped green duties, garlic,
chili powder, cumin, and orega
no; cook stirring, until fragrant,
about 1 minute. Add broth and
milk to the pan and bring to a
simmer, stirring. Stir in hominy,
toasted tortilla strips and brown
ed chicken.
Reduce heat to low. Cover and
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simmer, stirring occasionally,
until chicken is cooked through
and sauce has thickened, about
20 minutes.
To serve, stir in 'A cup of the
cilantro into chili. Taste and ad
just seasonings. Ladle the chili
into bowls and garnish with re
maining chopped cilantro, lime
wedges if desired. Served imme
diately with baked tortilla chips if
desired. Sprinkle on I 'A cup light
shredded cheese for an extra
dairy serving. Makes 8 servings.
Nutrition Facts: Calories; 305,
fat grams; 9.5, milk/dairy serv
ings: 1.25.
TURKEY STROGANOFF
1 tablespoon butter
A pound fresh mushrooms,
sliced, 1 cup
1 large onion, sliced, 2 cups
2 tablespoons all purpose flour
4 cups (1 quart) fat free milk,
at the boiling point
1 tablespoon powdered chicken
stock seasoned base
2 tablespoons Hungarian sweet
paprika
1 teaspoon dried basil, crushed
Vi teaspoon freshly ground
black pepper
'A teaspoon ground nutmeg
'/«teaspoon red pepper flakes
2 tablespoons dry sherry (or 1
tablespoon sherry vinegar)
2 cups diced cooked lean tur
key, all visible fat removed
1 cup light sour cream
Melt the butter in a large, non
stick skillet. Add the onions and
sliced mushrooms and cook over
medium heat, stirring frequently,
until the onion is soft, translucent
and lightly browned, about 12
minutes. Add the flour to the
skillet and cook, stirring con
stantly for 3 minutes. Add the
hot milk and chicken stock base
and bring to a boil, stirring con
stantly. Reduce the heat to low
and simmer, stirring frequently.
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Lancaster Farming, Saturday, December 13, 2003-B9
until slightly thickened, about 15
minutes.
Stir in the paprika, basil, black
pepper, nutmeg, red pepper
flakes, and sherry and simmer for
5 minutes. Add the turkey and
heat through. Stir in the sour
cream and serve immediately.
Makes 4 servings.
Nutrition Facts: Calories; 358,
fat grams: 15, milk/dairy serv
ings; 1.
NOUVEAU
ARTICHOKE DIP
2 cups (425 g) artichoke hearts,
(one 15-ounce can)
'A cup (120 g) light mayonnaise
'A cup (115 g) plain, fat free yo
gurt
!A cup (60g) Parmesan or Ro
mano cheese, grated
1 tablespoon (2g) dried tarra
gon
Preheat oven to 350 degrees.
Drain artichokes and coarsely
chop.
Combine all ingredients in a
small bowl and stir to thoroughly
blend. Place in a small oven
proof casserole dish and bake for
30 minutes or until heated
through. Serve with colorful veg
etables slices or cubes of crusty
bread. Makes 8 servings.
Nutrition Facts: Calories: 55,
fat grams: 2, milk/dairy servings:
1.
SALSA MAC WITH
COLBY JACK
1 cup uncooked elbow macaro
ni \
1 medium tomato
Vz medium green bell pepper
Vi sail onion -
1 tablespoon butter
1 tablespoon all-purpose flour
Fresh ground black pepper
VA cups 1% lowfat milk
8 ounces lowfat Colby Jack
cheese, shredded
Cook macaroni according to
package directions.
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Meanwhile, dice tomato, green
bell pepper, and onion.
Drain cooked macaroni and
add with tomato and green bell
pepper. Reserve. Preheat oven to
350 degrees. In a medium sauce
pan, saute diced onion in butter
until translucent. Stir in flour
and black pepper. Add milk.
Cook until slightly thickened and
bubbly. Add cheese and stir until
melted. Add macaroni/vegetable
mixture to cheese sauce and coat
evenly. Transfer to a 9-inch pie
plate. Bake for 25-30 minutes or
until bubbly. Cool for about 10
minutes before serving. Makes 6
servings.
-Can be substituted for lowfat
Cheddar cheese.
Nutrition Facts: Calories: 182,
fat grams: 6, milk/dairy servings:
1.5.
CHOCO-LICIOUS BREAD
PUDDING MUFFINS
VA cups of lowfat milk
3 large egg whites or eggs,
beaten
2 /< cup granulated sugar
1 teaspoon vanilla
6 cups cubed ('/’-inch) cinna
mon swirl or egg bread
'/: cup mini semi-sweet choco
late pieces
12 cup muffin pan
Preheat oven to 350 degrees.
In a medium bowl, combine
milk, egg whites, sugar, and va
nilla; mix well. Stir in bread
cubes and chocolate chips; mix
well. Let stand at room tempera
ture 10 minutes. Spoon mixture
into 12 paper-lined muffin cups.
Bake for 30 minutes or until
puffed and set. Serve warm, at
room temperature or chilled. The
snacks may be cooled, placed in
an air-tight container and frozen
up to one month before serving.
Makes 12 servings.
Nutrition Facts: Calories: 150,
fat grams: 4, milk/dairy servings:
.2 per muffin.
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