of November 30, 200
or Baked Foil Packet Cooking
one of the few traditional cooking methods that
doesn't call for any added fat. And instead of
fighting to retain flavors, it naturally intensifies
and mingles them.
the recipe ingredients on a 12-inch by 18-inch
sheet of heavy duty aluminum foil.
with a little cooking oil spray to keep some
foods like potatoes and the fish from sticking.
the food for a pretty presentation. For example:
Pork chop, onion, tomato, green pepper - all
like a deck of cards.
up the sides of the foil evenly. Double fold
the sides of the foil together. Repeat the double
folding at each end. (Do not fold the foil too
tightly over the food. You need to leave room
for heat circulation.) This will leave room
for steam that will keep the meat moist.
the process with each packet.
the packets on a cookie sheet and bake in a
preheated oven on a cookie sheet in preheated
oven. (The temperature and baking time will
vary from recipe to recipe due to type of meat
and how many vegetables you use.) OR grill on
medium-high in a covered grill.)
will be about 18 to 22 minutes baked and 13
to 15 minutes grilled in a covered grill.
can vary widely due to each species and the
thickness of the fillet. 12 to 22 minutes baked
and 10 to 20 minutes grilled in a covered grill.
will take 22 to 24 minutes to bake on a cookie
sheet or 10 to 15 minutes in covered grill.
After the food is cooked, open the end of foil
packet away from you first to allow steam to
escape, then open top of foil packet. Make sure
you do this for children.
breasts, lime juice, soy sauce, ground ginger,
garlic salt, pepper, carrots, bell pepper
breasts, soy sauce, frozen stir fry vegetables,
garlic salt, pepper, brown sugar
breasts, barbeque sauce, green pepper, onion,
frozen whole kernel corn
breasts, basil, lemon zest, fresh parsley, salt,
yellow squash, bell pepper, black pepper
breasts, Parmesan cheese, salt, black pepper,
diced canned tomatoes, black olives, chopped
breasts, lemon, lime or orange juice, chili
powder or paprika, black pepper, garlic salt
breasts, teriyaki sauce, pineapple chunks, green
pepper, green onions, brown sugar, grated ginger,
salt, black pepper
diced fresh tomato, mushrooms, chopped onion,
capers, minced garlic, black olives
lemon juice, lemon zest, chopped onion, dry
dill weed, yellow squash and or zuchinni squash,
loin medallions, orange juice concentrate, cubed
sweet potatoes, cumin, garlic salt
pork chops with little or no fat, Worchestershire
sauce, tomato slices, onion slices, green bell
pepper slices, salt, pepper
pork chops with little or not fat, honey mustard,
orange marmalade, cubed sweet potatoes, cubed
apples, salt, pepper
of November 23, 2003
rich flavored broth can make all the difference
in a recipe. The concentration of flavor makes
a soup tasty as well as fragrant. When cooked
down or reduced it can actually replace fatty
sauces and gravies. The best broth is made from
bones. So don't throw away the turkey carcass.
(Save the breast bone, back bones and leg bones,
if available, and the roasting pan the turkey
was cooked in). If you do not have time or the
inclination following the hassle of the holidays,
freeze the bones in a zip lock bag for soup or
Rich Homemade Turkey Broth
Carcass bones from a 16-20 lb. cooked turkey
4 large carrots
6 stalks of celery, leaves and all
4 large yellow onions
1 bay leaf
1/2 cup chopped parsley, stems and all
off fat from roasting pan and set aside. Break
bones into pieces so they are lying flat in the
roasting pan. If you prefer, you may use a clean
roasting pan. Brown the bones in a 400 degree
F. oven for about 30 minutes.
in a large pot or Dutch oven with lid, bring 4
quarts of water to a rolling boil. Remove 2 cups
and set aside.
bones from oven and add the 2 cups boiling water
to pot and deglaze pan. Scrape up all the brown
bits from the pan and add to the bones.
all remaining ingredients and enough water to
cover the bones by 2 inches, use about 5 quarts
total. Remove any foam that forms as water comes
to a boil.
high heat, bring to boil, reduce to a very low
simmer and continue simmering for 4 - 6 hours.
a strainer or colander, strain the broth into
a large bowl. Refrigerate. Remove fat from the
broth after it has cooled (it will congeal on
the top). Refrigerate for up to 4 days or freeze
for up to 6 months.
may use this rich broth for a soup base or reduce
it for gravies or "au jus" style sauce.
of November 16, 2003
all love tasty cranberry sauce with our Thanksgiving
turkey. The berry is one of three fruits that
are native to North America and Canada. Native
Americans not only ate cranberries, but also used
them as medicine and clothing dye.
cranberries are raised on farms in bogs (beds
of sand, peat, gravel and clay). The tiny berries
grow on vineswhich are very close to the ground.
They need sandy, acidic soil which has a high
are rich in vitamin C. Cranberries are also reputed
in being helpful in the prevention and treatment
of bladder and urinary tract infections. Current
research is underway to determine whether cranberry
juice plays a role in preventing cancer. So this
holiday season, pick up a bag at your grocery
store and enjoy this healthful little berry in
more than just cranberry sauce with your turkey.
this very EASY recipe for Low Fat Cranberry Muffins.
Great for a low fat breakfast,
tea time or a coffee break.
1 cup fresh cranberries, chopped
1/2 cup powdered sugar
2 cups reduced fat baking mix (like Bisquick)
1 cup skim milk
2 tablespoons granulated sugar
cranberries and powdered sugar. Let stand for
5 minutes. Combine Bisquick and remaining ingredients.
Stir until moistened (will be lumpy). STir in
prepared cranberries. Pour in cooking oil sprayed
muffin pans. Bake at 400 degrees F. for 20 minutes.
Serving: 120 Calories; 2g Fat (12.8% calories
from fat); trace Saturated Fat; 3g Protein; 23g
Carbohydrate; 1g Dietary Fiber; 16mg Cholesterol;
268mg Sodium. Exchanges: 1 Grain(Starch); 0 Lean
Meat; 0 Fruit; 0 Non-Fat Milk; 1/2 Fat; 1/2 Other
of November 9, 2003
For a Healthy Thanksgiving Dinner
the turkey breast, but skip the skin.
the meat drippings before making the gravy.
You will save about 2 grams of fat per tablespoon
the stuffing outside the turkey- it will not
absorb all of the fatty pan juices and it is
safer from salmonella bacteria.
or sauté vegetables with little or no
butter or oil or fatty sauces.
the butter out of the sweet potatoes. Try adding
a small amount of brown sugar and orange juice.
a low fat pumpkin pie or fruit with fat free
whipped topping or a low fat trifle made with
angel food cake for dessert.
Old Fashioned Cornbread Stuffing
4 boneless, skinless chicken breast halves
1 (16 ounce) package dry corn bread mix (prepare
using egg substitute)
1 (1 pound) loaf day-old white bread, torn into
4 tablespoons light margarine
1/2 cup chopped onions
1/2 cup chopped celery
1 (10.75 ounce) can low fat condensed cream of
1/8 teaspoon garlic powder
2 teaspoons poultry seasoning
1/2 teaspoon ground black pepper
1 ½ cups egg substitute or egg substitute
to equal 6 eggs
Place the chicken breast halves in a large saucepan
with enough water to cover. Bring to a boil. Cook
1 hour, or until the meat is tender and easily
shredded. Shred chicken and set aside. Reserve
4 to 6 cups of the remaining broth.
Prepare an 8 x 8 inch pan of cornbread according
to package directions using egg substitute and
skim milk. Crumble the corn bread into a large
bowl. Mix in the white bread.
In a medium saucepan over medium heat, melt the
margarine and stir in the onions and celery. Slowly
cook, stirring occasionally, until tender.
Stir the onions and celery into the bread mixture.
Mix in the chicken, 4 cups reserved broth, cream
of chicken soup, garlic powder, poultry seasoning,
pepper and eggs. Blend with a potato masher until
the mixture is the consistency of gelatin. Use
more of the reserved broth as necessary to attain
desired consistency and moisture. Transfer to
a 9x13 inch baking dish.
Bake in the preheated 350 degree F. oven 30 minutes,
or until golden brown.
Serving: 273 Calories; 7g Fat (23.5% calories
from fat); 2g Saturated Fat; 13g Protein; 38g
Carbohydrate; 2g Dietary Fiber; 17mg Cholesterol;
714mg Sodium. Exchanges: 1 1/2 Grain (Starch);
1 Lean Meat; 0 Vegetable; 1 1/2 Fat; 1 Other Carbohydrates.
of November 2, 2003
know it is fall when you begin to see mounds of
sweet potatoes at produce stands or at your supermarket.
They taste wonderful baked in their skins or added
to an entrée or used to bake breads, pies
The health benefits of this tasty root vegetable
are tremendous. Sweet potatoes are rich in fiber
and a good source of vitamins A and E. This luscious
tuber is also one of the top three vegetables
as a source for adding potassium to your diet.
They are also low in fat and cholesterol, but
rich in antioxidants and beta-carotene.
So enjoy fresh sweet potatoes while they are in
season and reap the health benefits.
cup of cooked Sweet Potatoes provides 30 mg
(50,000 IU) of beta carotene. It would take
23 cups of broccoli to provide the same amount.
Potatoes are a great source of vitamin E and
they are virtually fat-free. Most Vitamin E
rich foods, such as vegetable oils, nuts and
avocados, contain a hefty dose of fat. Just
two thirds of a cup of Sweet Potatoes provides
100% of the USRDA for Vitamin E, without the
Potatoes provide many other essential nutrients
including Vitamin B6, potassium and iron.
Potatoes are a good source of dietary fiber
which helps to promote a healthy digestive tract.
Sweet Potatoes have more fiber than oatmeal.
Potatoes are virtually fat-free, cholesterol-free
and very low in sodium. A medium Sweet Potato
has just 118 calories.