William Penn Life, 2007 (42. évfolyam, 1-12. szám)
2007-04-01 / 4. szám
íhe J-ftrogsrto Kitehet Low-Fat Chicken Paprikas I whole chicken, cut into 8 pieces /i teaspoon black pepper I tablespoon low-fat butter 1 large onion sliced into rings 2 cloves garlic minced Z2 cup hot water I tablespoon Hungarian paprika 'A teaspoon chicken-flavored bouillon I cup plain non-fat yogurt 1 tablespoon flour 3 cups cooked wide egg noodles Vegetable cooking spray Wash the chicken parts and pat dry with paper towels. Sprinkle the black pepper over the pieces and set aside. Spray a large skillet with vegetable spray then add the low-fat butter. Melt the butter over medium heat then add the chicken cooking for 5 minutes. The chicken should be brown on both sides. Add the onion and garlic and continue to cook. Mix the hot water, paprika and bouillon then pour into the skillet. Bring to a boil then reduce heat and simmer for 30 minutes. Remove chicken and onions from skillet and keep warm. Combine the yogurt and flour mixing until smooth. Stir the yogurt mix into the skillet and cook until the mixture thickens a bit. Place the hot noodles on a serving platter. Arrange the chicken and onions on top of noodles and pour the sauce evenly over the whole dish. Serve with a crusty rye bread. Low-Fat Chicken and Vegetable Stew 2 teaspoons olive oil I lb. skinless, boneless chicken breast cut into one-inch pieces 1 cup chopped rutabaga 2 medium carrots, chopped 1 cup chopped turnip 2 garlic cloves, crushed I cup no-salt tomato sauce I teaspoon thyme I teaspoon oregano Freshly ground black pepper to taste I cup fat-free low-salt chicken broth OR I cup fresh chicken stock Heat oil in a large pot or Dutch oven then add chicken pieces and cook until white. Add the chopped vegetables and garlic, stir well, and cook for two minutes. Add the chicken broth or stock, tomato sauce, herbs and black pepper. Stir well and simmer for 20 minutes or until the veggies are tender. Serve hot with a crusty rye bread to your guests. Light Fried Fish 6 ounces Melba toast crumbs (Use a food processor to make crumbs) 2 tablespoons canola oil 3 large egg whites 1 tablespoon mustard 2 teaspoons fresh thyme, minced V* teaspoon granulated garlic 4 fish fillets, 6 oz. each I lemon cut into eighths Salt and pepper to taste Vegetable Spray Preheat the oven to 450 degrees. Cover a baking sheet with foil then place a wire rack on top of the foil. Spread the Melba toast crumbs in a shallow baking pan and toss with the oil. In a small bowl whisk the egg whites, mustard, thyme and granulated garlic all together. Wash the fish fillets and pat dry with paper towels. Then season with any spice you choose. Dip a fillet into the egg white mixture then coat with some Melba crumbs. Using a piece of plastic wrap, put the fish on one half of the wrap and fold over the other half covering the fish. Press down lightly to make the crumbs stick to the fish. Repeat the whole process until all the fillets are covered in crumbs and ready for the oven. Lay the fish on the rack and spray with vegetable oil. Bake for 12 minutes or until the fish is golden brown, then serve with lemon wedges and saltfree ketchup. Light Mashed Potatoes 3 lbs. potatoes, peeled and cut into one-inch chunks 9 ounces 2% milk, warmed IZ2 tablespoons unsalted butter, melted 1/3 cup low-fat sour cream I teaspoon salt Ground black pepper Granulated garlic In a small pot, place the potatoes and salt. Add water covering potatoes by one inch. Bring to a boil then simmer until potatoes are cooked enough to mash. Drain potatoes and mash until you get the consistency you want. Stir in the milk and melted butter using a spoon. Fold in the sour cream then season with black pepper and garlic. Light Lemon Pound Cake Vegetable baking spray I cup + I teaspoon all-purpose flour % teaspoon baking powder 2/3 cup sugar 1/3 cup butter 3 large egg whites I large egg IZ2 teaspoons grated lemon rind I teaspoon lemon extract 2/3 cup low fat vanilla yogurt Preheat your oven to 350 degrees. Coat a loaf pan with the baking spray and dust with a teaspoon of all-purpose flour. Spoon the cup of all-purpose flour into a small mixing bowl and combine with the baking powder. Mix well then set the bowl aside. In another bowl place the sugar and butter, then beat with a mixer until very fluffy. Add the egg whites and the egg, beating well after each addition. Beat in the lemon rind and the extract. Add some of the flour mixture then some of the yogurt alternately, ending with the flour mixture. Mix well after each addition. Put the batter into the loaf pan and bake for 45 minutes or until a toothpick inserted comes out clean. Cool in the loaf pan then remove and finish cooling on a wire rack. Slice cake and top with fresh fruit or serve plain to your guests. 16 William Penn Life, April 2007
