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4FN THE PALM BEACH POST THURSDAY, MARCH 26, 1998 c NC TTTTTT The Do you ever wander through the grocery, your eyes glazed over, with no list and no ideas for next week's dinners, save a frozen pizza or two? This meal planner, provided by the Palm Beach County Cooperative Extension Service, is designed to help. The menus conform with the U.S. Department of Agriculture's Food Guide Pyramid to provide a variety of healthful foods, spread over a weekly period. The recipes are moderate in fats, salts and sugars, but are not meant for those on restricted diets. For answers to questions regarding these menus or recipes, call the Extension Service at 233-1742. Eater v v TUESDAY WEDNESDAY THURSDAY MONDAY MENU Cream of broccoli soup FRIDAY MENU Greek salad Lentil soup Crusty bread Cookie SATURDAY MENU Turkey burger Baked chips Raw vegetables with dip Fudge treat SUNDAY MENU Mixed greens salad with vinaigrette dressing Chicken parmigiana Angel hair pasta Steamed broccoli Melon slices MENU Pork chop Scalloped potatoes Steamed cabbage Spiced pumpkin bread MENU Sauteed steak Rice pilaf Steamed cauliflower Fresh fruit MENU Tuna macaroni bake Garden salad Whole wheat bread Tangerine Half ham and cheese sandwich with tomato and lettuce Pineapple-orange juice Chocolate chip cookie Cream of broccoli Greek salad 1 head Romaine or green-leaf lettuce, Sauteed steak 4 thin sirloin tip steaks (about 3 oz. each), Vi-inch-thick 1 tablespoon minced Tuna macaroni bake 2 cups dry macaroni noodles IVi cups nonfat skim Fudge treat cup all-purpose flour Vi cup unsweetened cocoa powder V2 teaspoon baking soda Vs teaspoon salt 3a cup granulated sugar 1 large egg 1 egg white V cup dark or light corn syrup Chicken parmigiana 1 tablespoon olive oil 4 small boneless chicken breasts, split and blotted dry Freshly ground black pepper cup purchased marinara or spaghetti sauce 1 teaspoon dried soup 6 cups broccoli florets 3 cups chicken broth, defatted 2 cups evaporated skim milk Va cup cornstarch V2 teaspoon dried thyme In a large saucepan, combine broccoli and 1 Spiced pumpkin bread IVa cups all-purpose flour 3A cup whole-wheat pastry flour 1 cup packed brown sugar 1 tablespoon baking powder 1 teaspoon ground cinnamon Va teaspoon baking soda Va teaspoon ground nutmeg Va teaspoon ground ginger Va teaspoon ground cloves 4 egg whites 1 cup canned pumpkin Vi cup buttermilk 3 tablespoons applesauce 2 tablespoons molasses Va cup chopped walnuts Preheat oven to 350. cup of the broth. Bring to a boil; reduce heat, cover rinsed and torn into bite-sized pieces 1 medium green bell pepper, thinly sliced (about 1 cup) 2 medium tomatoes, cut into 8 wedges each Va cup pitted, sliced Kalamata olives (optional) Va cup crun u!ed feta cheese 2V2 tablespoons fresh lemon Juice 2 teaspoons olive oil 1 teaspoon chopped fresh oregano OR Va teaspoon dried oregano . Va teaspoon black pepper To prepare the dressing: In a small bowl, combine lemon juice, oil, oregano and pepper. Mix well and set aside. Dry lettuce thoroughly in a salad spinner or with a double layer of paper towels. Place in a large salad bowl. Add bell pepper, tomatoes, olives and feta. Pour dressing over the salad; toss gently to coat. Divide the salad among serving plates and serve immediately. Makes 4 servings. and simmer for 8 to 10 minutes or until the broccoli is tender. Transfer broccoli mixture to a blender or food processor. Blend or process until nearly smooth (broccoli will be in tiny pieces). Return mixture to the saucepan; set aside. In a custard cup, stir together V cup of the milk and the cornstarch until smooth. Then, stir cornstarch mixture into broccoli mixture. Add remaining milk and remaining broth. Cook and stir until thickened and bubbly. Add thyme; cook and stir 2 minutes more. Makes 4 servings. oregano, crumbled 4 ounces fresh mozzarella cheese, thinly sliced In a large heavy ovenproof skillet, heat oil until hot and almost smoking. Add chicken breasts; turn heat to medium-high and saute til lightly browned, about 3 minutes. Season with pepper; turn and cook second side for 1 minute. Remove chicken; let cool slightly, then slice into a fan. Return chicken to pan; pour over marinara or spaghetti sauce; sprinkle with oregano and top with mozzarella slices. Turn on broiler; adjust rack to 6 inches from heat. Cook under broiler until cheese is hot and bubbling. Serve at once with fresh pasta. yellow onions V cup water 3 tablespoons Worcestershire sauce 2 tablespoons reduced- sodium beef broth 1 teaspoon fresh lemon Juice 3 tablespoons sliced green onions 1 tablespoon unsalted butter 1 tablespoon chopped fresh parsley Julienned lemon peel, for garnish (optional) Spray a large nonstick skillet with vegetable cooking spray; heat over medium-high heat. Add steaks, two at a time; cook 1 minute per side for medium-rare. Place steaks on a plate and cover to keep warm. Repeat with remaining steaks. Add yellow onions, water and Worcestershire sauce to skillet. Cook over medium-high heat, scraping up brown bits, until slightly reduced, about 2 minutes. Stir in beef broth, lemon juice, green onions, butter and any accumulated juices from the plate; cook 1 minute. Stir in parsley. Place steaks on serving plates;, top with pan juices. Garnish with lemon peel and serve. Makes 4 servings. milk 1 tablespoon cornstarch Va teaspoon dry mustard powder V2 cup corn kernels (fresh or frozen) 2 tablespoons minced green onions V2 cup red bell pepper, medium-diced 4 ounces shredded Cheddar cheese 1 can (6 oz.) tuna (water-packed) 2 tablespoons Parmesan cheese 2 tablespoons plain bread crumbs Cook macaroni noodles in large pot of boiling water; drain in colander and set aside. Drain tuna. Preheat oven to 400. Place milk, cornstarch, mustard, corn, onion and peppers in large nonstick skillet; bring to a boil, stirring frequently. Simmer briefly until vegetables are tender. Add Cheddar cheese; stir until melted. Stir in tuna. Bring to a boil again, add macaroni and transfer to a large glass casserole dish that has been sprayed with vegetable cooking spray. Sprinkle Parmesan cheese on top followed by bread crumbs. Bake for 10 to 12 minutes or until cheese melts over the top and bread crumbs are golden. Makes 6 servings. Vt teaspoon vanilla extract Va cup mini semisweet chocolate morsels Va cup chopped walnuts Preheat oven to 350. Spray an 8-inch square baking pan with vegetable cooking spray. In a medium bowl, combine flour, cocoa, baking soda and salt. Mix ' well; set aside. In a large bowl, combine sugar, egg and egg white; mix well. Whisk in corn syrup and vanilla until well-combined. Gradually stir flour mixture into sugar mixture until smooth. Fold in chocolate morsels and walnuts. Spread batter evenly in prepared pan. Bake until mixture starts to pull away from sides of pan, about 25 minutes. Place pan on a wire rack and cool for 10 minutes. Turn out onto rack and cool completely. Cut into squares and serve. Makes 16 squares. Spray an 8-by-4-by-2-inch loaf pan with vege table cooking spray. In a large bowl, stir together both flours, brown sugar, baking powder, cinnamon, baking soda, nutmeg, ginger and cloves. Add egg whites, pumpkin, butter milk, applesauce and mo lasses. Mix on low speed Makes 4 servings. just until blended, then beat on high for 2 minutes. Stir in walnuts. Pour batter into pre pared pan. Bake for 55 to 65 minutes or until a toothpick inserted in the center comes out clean. Cool bread in the pan for 10 minutes; then, remove bread and cool completely on a wire rack before slicing. Makes 12 servings. Saute and ole!: Serve Chicken, veggies, broth make hearty meal tacos without the guilt Fish tacos 2 tablespoons oil about 1 hour. ' Add remaining bread flour and semolina to the batter, then knead with a dough hook or by hand until-the dough is smooth, springy and-elastic. Rub it lightly with oil, place-in a clean bowl and cover with a' cloth. Let the dough rise until double in volume. Punch down the dough and round it into a smooth; ball, cover and let rise once more until doubled in volume. Flatten-: the ball of dough and roll or stretdh; into a rectangle. Roll the dough up - 1 large white onion, halved and thinly sliced 4 red or green peppers, cut into V2-inch strips IVi pounds salmon fillet 2 teaspoons fresh lime juice V2 teaspoon ground cumin Salt The Associated Press Need a hot, hearty meal? The chefs' at the Culinary Institute of America in Hyde Park, N.Y., have this suggestion: poule-au-pot, which is classic French fare. The richly flavored broth is served as the first course, followed by a platter heaped with chicken and vegetables. It is eminently suited to dinners served family-style. Round out the meal with a great bread, such as the baguette suggested below, and salad dressed with tomato herb vinaigrette. The tomato vinaigrette is a low-calorie, low-fat dressing that has a rich flavor and a substantial texture. If your diet or eating style can accommodate a few extra calories or grams of fat, add a little extra-virgin olive oil along with the herbs to finish the vinaigrette. The recipes are from the CIA cookbook, From Our Kitchens, published by Van Nostrand Few dashes cayenne pepper or pure chili powder 1 garlic clove, minced 2 tablespoons tomato paste 2 cups peeled, seeded and chopped tomatoes (fresh or canned) Freshly ground black pepper, to taste 2 tablespoons chopped fresh herbs (one or more of the following: basil, dill, tarragon, chives, cilantro, thyme, flat leaf parsley) 1 tablespoon balsamic vinegar (or more to taste) Heat the olive oil in a skillet over medium heat. Add shallots and garlic. Saute, stirring frequently, until tender and translucent, about 3 to 4 minutes. Add tomato paste; saute for another 3 to 4 minutes, stirring constantly. Add chopped tomatoes and continue to cook over medium heat for about 10 minutes, or until the mixture is thickened and reduced. Puree tomato mixture in blender until very smooth. Add pepper, herbs and vinegar; puree until evenly blended. If the vinaigrette is too thick, add a little water (or use broth or tomato juice). The vinaigrette should pour easily from a spoon. Add more vinegar to taste if necessary. Refrigerate the vinaigrette until ready to use. Makes about 1 cup or 4 flavored or plain flour torti llas 1 or 2 ripe avocados, peeled, pitted and thinly sliced to form a loaf and pinch the seam ; together. Set the loaf on a corn' meal-sprinkled sheet pan. Use sharp knife or razor to slash the? top of the loaf. Let the dough risej" ! until nearly doubled (about 45-1 ; minutes to 1 hour). Preheat oven to 425 degrees"; F. Brush loaf with water, then;-place in the oven; bake for 20 to 25 .' minutes, or until browned and; baked through. Makes enough foi; 1 large loaf (can be doubled). 'Z't Note: To make whole-wheat ' baguettes, replace V toM of the- 1 cup shredded iceberg let tuce, optional V2 cups tomato or tomatillo salsa, or some of each Preheat broiler with rack about garlic clove and herb stems together to form a bouquet garni; reserve. Place the chicken, breast down, in a pot large enough to hold the bird and the vegetables comfortably. Add the cold stock to the pot. There should be enough stock to cover the bird by about 2 inches. Add more if necessary. Place the pot over medium heat. Bring the stock slowly just up to a boil. Add the bouquet garni. Reduce heat to low and poach the chicken for about 20 minutes, skimming the surface as necessary to remove any foam or grease. Add additional stock as necessary to keep the bird completely submerged. Add the carrots, pearl onions, celery, parsnips and fennel to the pot and continue to poach until the bird is fully cooked and the vegetables are tender to the bite, another 15 to 20 minutes. Remove the chicken from the broth. Allow it to rest a few minutes and then cut the chicken into 4 portions. Arrange the chicken on a platter or individual plates. Ladle the vegetables from the broth, and place on the platter or plates. Keep warm while finishing the broth. Strain the broth and return it to a simmer. Add the rice or noodles, peas and chopped herbs to the broth. Add additional salt and pepper if necessary to adjust the seasoning. Serve the broth in cups, and follow it with the chicken and vegetables as the second course. Makes 4 servings. Serving suggestions: Serve with a crusty loaf of peasant-style bread, salad and wedge of a brie or camembert served with fresh fruit to end the meal. Nutrition facts per serving: 370 calories, 48 g. protein, 1 1 g. fat. 7 g. carbohydrates, 405 mg. sodium, 120 mg. cholesterol. 4 inches from heat or prepare grill By Faye Levy Los Angeles Times Syndicate I love the flavors of south-of-the-border food, but it's often made with lots of fat. Whenever I find modern, light versions of old favorites that enable me to enjoy them guilt-free, I rejoice. That's why I was delighted to taste tacos with a healthy, new twist. A couple of weeks ago, I treated myself to luxurious seafood tacos at Loews Coronado Bay Resort in Coronado, Calif., near San Diego. Chef James Boyce of the hotel's Azzura Point restaurant prepared wonderful tacos of tuna, sea bass and shrimp. Instead of . frying the tortillas, he simply heat-' ed them briefly on the grill, or stuffed room-temperature tortillas with a hot filling. For the filling, Boyce says, it's . hard to find a tastier, more nutri- tious combination than freshly grilled fish or shrimp with crisp vegetables and one or several savory salsas. He notes that you can provide sour cream or guacamole for those who wish to spoon a dab of them into their tacos. There's no need to serve cheese with such a flavorful entree, he advises. These tacos are easy to prepare and fun to serve. You can wrap them in the kitchen, or serve all the elements and let each person make his or her own taco. Although this is a casual entree, it looks elegant when served, with platters of grilled salmon fillet, peppers, avocado and tortillas and bowls of salsa. Include several colors of tortillas for a festive presentation. If you wish, serve sour cream, either regular c- fat-free. To make this dish even easier, instead of sauteing onions and Line broiler pan with foil. Heat 1 tablespoon plus 1 teaspoon oil in Poule-au-Pot heavy skillet or saute pan. Add onion and saute over medium heat 5 minutes. Stir in peppers. Cover bread flour with whole-whea flour. Nutrition facts per serving (about V loaf ): 230 calories, 7 g. proteins, 2 g. fat, 45 g. carbohy; drates, 155 mg. sodium, 0 mg.; cholesterol. 1 fryer chicken (about 3 pounds) Vt teaspoon salt Freshly ground pepper, to taste 5 to 6 sprigs of fresh herbs: thyme, tarragon andor parsley 1 leek, split lengthwise 1 stalk celery, cut in half 1 whole garlic clove, peeled enough for 10 individual salads. Nutrition facts per serving (about lvs tablespoons): 20 calories, 1 g. fat, 3 g. carbohydrates, 10 mg sodium, 0 mg cholesterol. 2 quarts (8 cups) chicken stock or broth Baguettes 1 carrot, sliced thin 12 pearl onions, peeled and cook, stirring occasionally, about 7 minutes or until crisp-tender. Remove from heat. Cover and keep warm. Meanwhile, sprinkle fish with lime juice, remaining 2 teaspoons oil, cumin, salt to taste and cayenne. Grill or broil fish on oiled rack or on foil-lined broiler pan 8 to 9 minutes or until thickest part of fillet changes color. Slit fish with knife to check. Cut each piece into 4 to 6 crosswise slices. Transfer to pan of peppers. Cover to keep warm. Either heat tortillas according to package directions or serve them at room temperature. Serve gutter of fish and pepper mixture with tortillas, avocados, lettuce and salsa. To serve, spoon fish and pepper mixture onto a tortilla, top with avocado, lettuce and salsa to taste, and roll up gently. Fold one end over to hold filling inside. Makes 4 servings. 1 parsnip, sliced thin 1 stalk fennel, sliced thin 1 cup cooked rice or noodles 1 cup green peas (fresh or frozen) 2 tablespoons chopped fresh Find the vehicle of your dreams in The Tost Classifieds. See Classification 90. 1 teaspoon honey A cup warm water Va ounce package dry yeast 1 Vi cups bread flour 1 cup semolina flour A teaspoon salt Vegetable oil, as needed Cornmeal, as needed Combine honey, water and yeast. Stir in enough of the bread flour to make a batter about the consistency of buttermilk. Cover and let proof in a warm pot for parsley Rinse chicken in cool water; pat dry. Lightly season cavity of the bird with salt and pepper. Hace half of the fresh herbs in the peppers, simply serve the fish with strips of roasted red peppers from a jar. You can also purchase packaged shredded iceberg lettuce, or use ready-made guacamole instead of sliced aados. f Mm H h Mm ' Tomato herb vinaigrette 2 teaspoons olive oil 2 teaspoons minced shallots i mi cavity and then truss the bird. Tie the remaining k, celery.