William Penn Life, 2007 (42. évfolyam, 1-12. szám)
2007-03-01 / 3. szám
fhe Kitehet Low-Fat Beef Stew I pound top round steak trimmed and cut into 2-inch cubes I tablespoon canola oil I small onion, thinly sliced I garlic clove, minced A teaspoon salt 'A teaspoon pepper !A teaspoon marjoram A teaspoon thyme A cup dry red wine A cup low sodium V8 juice Heat the oil in a heavy skillet then brown the beef cubes. Remove them and set aside. Sauté the onion until soft then add the garlic and seasonings. Stir for a minute then put back in the beef cubes. Add the wine and V8 juice and bring to a boil. Lower to a simmer then cover and cook for about one hour or until the meat is tender. Serve with a crispy rye bread. Low-Fat Lasagna I pound ground turkey I pound ground turkey sausage I pound lasagna noodles I pound non-fat cottage cheese 1 pound low-fat mozzarella cheese, shredded A cup grated parmesan cheese 2 whole eggs I teaspoon basil I teaspoon oregano 1 teaspoon parsley 2 quarts low-fat spaghetti sauce Brown the meat in a skillet then drain off the excess fat. In a casserole dish, pour in one jar of spaghetti sauce and spread over the bottom. Place half of the lasagna noodles on the sauce overlapping the noodles, then layer the meat on top of the noodles. In a small bowl combine the cottage cheese, mozzarella, parmesan, eggs and all the spices. Mix well and spread over the meat. Place the other half of the lasagna noodles over the cheese mixture, once again overlapping the edges. Pour the other jar of sauce on top and sprinkle with any remaining cheese. Bake covered in a pre-heated 350 degree oven for 45 minutes. Uncover and let rest for 15 minutes, then slice and serve. Low-Fat Mac & Cheese 12 ounces uncooked elbow macaroni 2A tablespoons all-purpose flour 2 cups non-fat milk I 'A cups reduced-fat sharp cheddar cheese, grated I teaspoon Dijon mustard Freshly ground black pepper Cook pasta and set aside. Place flour in a medium saucepan and gradually whisk in the milk. Heat the milk and flour on medium heat and bring to a boil. Keep stirring to avoid any lumps. Reduce the heat to simmer and keep stirring until the milk thickens. Stir in the grated cheese and mustard and mix until the cheese melts. Toss in the cooked pasta and turn off the heat. Stir until all the pasta is coated with the sauce then add the fresh black pepper. Serve hot to your guests. Low-Fat Lemon Pound Cake 2A cups all-purpose flour A teaspoon salt A teaspoon baking soda I cup "I Can't Believe Its Not Butter" V* cup granulated sugar 3 whole eggs 1 cup Light & Lively non-fat lemon yogurt 2 teaspoons grated lemon peel OR I teaspoon lemon extract In a bowl combine the flour, salt and baking soda then set aside. In a mixing bowl at medium speed, cream the butter and the sugar until fluffy. Add the eggs, yogurt, peel (or extract) and beat another two minutes until smooth. Stir this into the dry mixture and combine thoroughly. Grease and flour a bundt pan while preheating your oven to 325 degrees. Bake the cake for 45 to 60 minutes until a toothpick tests clean. Let cool for 15 minutes then loosen and flip over onto a rack to cool. Add a little powdered sugar or slice plain and serve your guests. Low-Fat Chicken & Vegetable Soup I whole chicken skinned, cleaned and cut up 1 large onion, chopped 3 garlic cloves, smashed 2 quarts spring water I stalk celery 1 medium turnip peeled and cut into 1/2-inch cubes 2 medium carrots, sliced 2 medium zucchini, sliced A pound cooked kidney beans 1 small head of green cabbage, chopped 2 teaspoons salt 'A teaspoon black pepper Place the chicken, onion and garlic in a large saucepan. Cover with water and bring to a boil. Reduce the heat and simmer for 50 minutes or until the chicken is tender. Remove the chicken from the broth and skim away any fat from the broth. Return the meat to the broth along with all other remaining ingredients. Simmer for another 20 minutes or until the veggies are tender. Serve hot to your guests Practical Pointer Cutting vegetables for soups and stem is easier if you let them warm up a bit. By placing them on the counter for 15 minutes they become easier to cut, peel or pare into any shape you want This works best for carrots, potatoes, onions, turnips, parsnips and other root vegetables. Don’t forget to save all the peels and use them when making any stocks or soup base. 12 William Penn Life, March 2007
