of October 6, 2002
can often make all the difference in a pleasurable
dining experience. And if it is a pleasing experience,
it becomes special as well as satisfying. The
effect does not have to be difficult. It can be
as simple as this beautiful and colorful salad.
The flavors are wonderful as well. Try this Orange
Honey Salad. It will enliven even the most
boring of meals.
cup red wine vinegar
head radicchio, leaves separated
heads Boston or butter lettuce
oranges, peeled and separated into segments
vinegar, honey and water in a small covered
jar and shake well. Arrange lettuce and
radicchio on 6 salad plates. Divide orange
segments between salad plates and drizzle
serving contains: 85 Calories, Trace g Fat
(3% Calories from Fat), 0mg Cholesterol,
16mg Sodium, 21g Carbohydrates, 2g Protein,
of October 13, 2002
cooking something with an international flair.
Adding different flavors to your dining experiences
keep you from getting bored and lapsing into bad
habits. Try this flavorful Asian Stir-Fry.
1 ounce dried shiitake mushrooms
1 tablespoon cornstarch
6 ounces dried fettuccine
12 ounces skinless, boneless chicken breast,
cut into bite-size pieces
2 tablespoons dry sherry
2 tablespoons light soy sauce
1 tablespoon grated fresh ginger
2cloves garlic, minced
Nonstick cooking spray
1 cup sugar snap peas
(strings and tips removed)
8 ounces tiny whole carrots with tops
(about 12), trimmed
4 green onions, bias-sliced into
Green onion strips (optional
In a small bowl, combine dried mushrooms and 1
cup warm water; let stand for 15 minutes. Drain
mushrooms, squeezing out excess liquid; reserve
liquid. Slice mushroom caps; discard stems. Stir
cornstarch into reserved mushroom liquid.
Meanwhile, cook pasta according to package directions.
Drain; keep warm.
In a bowl, stir together the chicken, sherry,
soy sauce, ginger and garlic; set aside.
Lightly coat a wok or large skillet with nonstick
cooking spray. Heat wok or skillet over medium-high
heat. Stir-fry sugar snap peas and carrots for
3 to 4 minutes or until crisp-tender. Add green
onions and stir-fry for 1 minute more. Remove
vegetables from wok; set aside. Add chicken mixture
to wok. Stir-fry for 2 to 4 minutes or until chicken
is no longer pink. Push chicken from center of
wok. Stir cornstarch mixture; add to center of
wok. Cook and stir until thickened and bubbly.
Return vegetables to wok. Add mushrooms and pasta.
Stir to coat with sauce. Cook and stir for 1 minute
or until heated through. If desired, garnish with
green onion curls.
Makes 4 servings.
Nutrition information per serving:
333 cal., 3 g total fat (1 g saturated fat), 45
mg chol., 324 mg sodium, 48 g carbo., 3 g fiber,
25 g pro.
of October 20, 2002
Comfort food is sometimes really food from our
childhood. Here is an old childhood favorite of
mine, redone low fat style of course.
Low Fat Apple Crisp
6 cups sliced peeled apples
1/4 cup granulated sugar
2 tablespoons all purpose flour
2 teaspoons cinnamon
1 cup quick cooking rolled oats
1/4 cup packed brown sugar
1 teaspoon cinnamon
3 tablespoons soft margarine
8 cup baking dish, combine apples. In small bowl,
combine sugar, flour, and cinnamon, mix with apples.
Combine rolled oats, sugar, and cinnamon. With
pastry blender or two knives, cut in margarine
in 350° F oven for 55 minutes or microwave
at high (100%) power for 15 minutes or until mixture
is bubbling. Serve warm or cold. Top with low
fat frozen yogurt for a splurge.
One serving provides: Calories:194,
Fat: 5.3 grams, % of calories from fat:23%, Cholesterol:
of October 27, 2002
times the muchies just hit you and you have to
have something to nibble on. This is the time
to have a few good recipes in your repertoire
to add some dazzle to your everyday fare. Try
this Cucumber Crudite Dip to enliven your raw
veggies for a low fat and low calorie snack.
1 large seedless cucumber, peeled
1 Tablespoon salt
8 ounces low fat cream cheese, softened
2 tablespoons low fat sour cream
2 teaspoons chopped fresh thyme
1 teaspoon lemon zest
1/4 teaspoon finely ground black pepper
the cucumber and salt in the bowl of a food
processor fitted with a metal blade. Process
until the cucumber is puréed; strain
the mixture through a fine strainer and set
aside. Place the cream cheese, sour cream,
thyme, zest, and pepper in a small bowl and
stir until smooth. Add the puréed cucumber
and stir to comine, cover and refrigerate
until ready to serve Garnish with fresh thyme,
if desired, and serve with fresh raw vegetables.