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FN THE PALM BEACH POST THURSDAY, DECEMBER 4, 1997 w 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 TUESDAY WEDNESDAY THURSDAY FRIDAY MENU Tuna melt Pickle spear Golden carrot bars Fruit juice Golden carrot bars MONDAY MENU Hamburger with bun Green bean and tomato salad Pear Milk Green bean and tomato salad 1 pound green beans 2 large ripe tomatoes 3 scallions 1 tablespoon pine nuts 4 sprigs fresh savory OR V2 teaspoon dried savory Dressing: 1 tablespoon extra virgin olive oil Juice of 1 lime 2 ounces soft blue . cheese 1 garlic clove, minced Remove stems from both ends of green beans; wash and drain well. Place beans in a medium-sized pot, add water to cover and bring to a boil. Cook 6 to 8 minutes or until tender but still crisp. Green beans can also be cooked in a small bowl in the microwave with V4 inch of water for 3 to 5 minutes. Drain and run under cold water to cool. Slice tomatoes and cut scallions on diagonal into Mi-inch pieces. Place beans, tomatoes and scallions in serving bowl or on large plate. Make salad dressing by beating together olive oil, lime juice, blue cheese and garlic (can be mixed in bowl of food processor). Pour dressing over salad; sprinkle with pine nuts and savory. Makes 4 servings. MENU Black bean and vegetable burrito Sliced tomatoes and cucumbers Baked tortilla chips Sponge cake with fruit Lemonade Black bean and vegetable burrito y2 yellow bell pepper, julienned red bell pepper, julienned 1 carrot, julienned Vi cup mushroom, sliced Vi cup corn 1 can black beans, drained 1 teaspoon chili powder 1 teaspoon cumin 2 tablespoons brown sugar Dash salt Vi cup balsamic vinegar 4 flour tortillas Saute peppers and carrot in a little olive oil until just barely tender. Add mushrooms and corn; saute until nice color. Add brown sugar, chili powder, cumin and salt; stir to mix. Add vinegar; deglaze pan. You may need to add a splash of water depending on how much water is in the vegetables and how much chili powder you use. Add drained beans and heat through. Microwave tortillas 45 seconds in damp paper towel to soften. Fill tortillas with cooked mixture and serve with salsa and sour cream, if desired. Makes 4 servings. MENU Ginger and peach chicken Rice Ginger snap cookies Juice Ginger and peach chicken ' 4 chicken breast halves, boneless and skinless 1 can (8 oz.) peach slices, packed in lite syrup 1 teaspoon cornstarch Vi teaspoon grated glngerroot V teaspoon salt (optional) Va cup sliced water chestnuts, drained 2 cups hot cooked rice 1 package (6 oz.) frozen pea pods, cooked Spray a large skillet with nonstick cooking spray. Preheat skillet over medium heat; add chicken. Cook over medium heat for 8 to 10 minutes or until tender and no longer pink; turn to brown evenly. Remove from skillet; keep warm. Meanwhile, drain peaches, reserving juice. Add water to juice to equal lA cup. Stir in cornstarch, gingerroot and salt; add to skillet. Cook and stir until thickened and bubbly. Cook and stir 1 minute more. Gently stir in peaches and water chestnuts; heat through. On a serving platter or 4 individual plates, arrange rice, pea pods and chicken. Spoon sauce over chicken. Makes 4 servings. 2 cups rolled oats 1 cup cereal flakes 1 cup whole-wheat flour 1 tablespoon baking powder 1 cup shredded parrots Vi cup raisins 'fe ; 1 teaspoon cinnamon 1 cup water Vi cup nonfat dry milk powder , : , , Vi cup maple syrup i ; 2 egg whites 2 tablespoons canola : 'Oil'"';'.;;''. :.:'.;,', In a large bowl, combine oats, cereal flakes, flour and baking powder. Stir in carrots, raisins and cinnamon. In a medium bowl, whisk together water and dry milk powder. Whisk in maple syrup, egg whites and oil. Pour over dry ingredients. Mix until just combined; do not overmix. Let stand 10 minutes. Coat a 9-by-13-inch baking dish with nonstick cooking spray. Pour in batter; level top with a spatula. Bake in a 350 oven until firm to the touch, 25 to 35 minutes. Turn off heat, leave pan in oven with door ajar for 2 hours. Cut into bars. Makes 10 servings. SATURDAY MENU Spinach noodles with three cheeses Steamed asparagus Italian bread Cake Spinach noodles with three cheeses 2 tablespoons margarine 3 tablespoons unbleached all-purpose flour 2Vi cups nonfat milk, at a simmer Vi teaspoon salt Vi teaspoon freshly . ground black pepper Vi teaspoon nutmeg 8 ounces spinach noodles 3A cup plus 2 tablespoons Parmesan cheese cup reduced-fat Swiss cheese cup part-sklm mozzarella cheese Cook flour in 1 tablespoon margarine for 2 minutes, stirring constantly; do not brown. Remove from heat; add simmering milk slowly, stirring constantly with a wire whisk. Add salt, pepper and nutmeg. Return to heat and cook, stirring frequently, until sauce thickens, about 30 minutes; set aside. Cook pasta al dente. Drain well; toss with remaining margarine and 3A cup Parmesan cheese. Add other cheeses; toss lightly. Turn half of noodle ; mixture into a 3-quart baking dish sprayed with nonstick vegetable coating. Top with half the white sauce. Repeat layers and sprinkle with remaining 2 tablespoons Parmesan cheese. Bake in preheated 350 oven until bubbling, about 25 minutes. Makes 8 servings. SUNDAY MENU Southwestern sole Quick Mexican rice Corn Peach-orange juice Southwestern sole 1 pound sole or flounder fillets Vegetable cooking spray 1 cup no-salt-added salsa 1 tablespoon chopped fresh cilantro 1 clove garlic, minced Va cup (2 oz.) shredded Monterey Jack cheese Fresh cilantro sprigs (optional) Lime wedges (optional) Arrange fish in an 11-by-17-by-l'2-inch baking dish coated with vegetable cooking spray. Combine salsa, chopped cilantro and garlic; spoon over fish. Bake, uncovered, at 350 for 15 minutes or until fish flakes easily when tested with a fork. Sprinkle with cheese; bake 3 additional minutes or until cheese melts. Remove fish from baking dish using a slotted spoon. If desired, garnish with cilantro sprigs and lime wedges. Makes 4 servings. Quick Mexican rice IVi cups dry brown rice 1 package taco seasoning mix 1 can (15 oz.) tomato sauce 1 can (15 oz.) tomatoes In 3 cups water, cook rice, covered, for 45 min-utes.Remove from heat and let rest 15 minutes. -Add taco seasoning, tomato sauce and tomatoes to rice; stir and heat through. Makes 4 servings. MENU Pork chop Onion-com pilaf Crumbed cauliflower Fruit salad Onion-corn pilaf cup chopped onion Vi cup corn kernels 1 tablespoon butter Vi cup rice 1 teaspoon salt In a heavy saucepan, brown onion and corn in butter over moderately high heat. Add rice; stir, until rice is coated with -butter. Stir in 1 cup wa- 1 ter and the salt. Cook pilaf, covered, over low heat 25 to 30 minutes or until liquid is absorbed. Makes 2 servings. Crumbed cauliflower 2 tablespoons fine dry bread crumbs IV2 tablespoons vegetable oil 1 large onion, sliced 2 teaspoons balsamic vinegar ; Vi small head ' ' . cauliflower, cut Into 1-inch florets Vi cup water In a small non-stick skillet, saute bread crumbs in Ms tablespoon oil over moderately high heat, stirring, until fragrant; transfer to a bowl. In the same skillet, heat remaining tablespoon oil over moderate heat until hot but not smoking. Cook onion, stirring, until golden. Add vinegar and cauliflower; saute, stirring, until cauliflower begins to turn golden. Add water and salt to taste; simmer, covered, 10 minutes or until tender. Sprinkle cauliflower with bread crumbs and serve. Makes 2 servings. Try these creative ways to put extra flavor in your lasagna in the flour. Cook over medium; heat for 2 to 3 minutes until the;; paste begins to thin out, stirring;: continuously. Add the warm milk: in a steady stream while whisking: the mixture, to make a bechamel; sauce. Add the nutmeg (if using), salt and pepper to taste. Bring to a ; boil. Reduce heat to low and sim-; mer the mixture for about 10;' minutes, stirring every few min-j utes. The sauce should coat the ; back of a spoon; if it is too thick, add a little more milk. Remove -from the heat and cover the sur- face with plastic wrap until assem- bling the lasagna to keep a skin1 from forming. To assemble the lasagna: Us- ing a 9-by-13-inch pan, spoon a few tablespoons of the bechamel sauce over the bottom of the pan. Cover) the bottom of the pan with a single? layer of lasagna sheets. Spread VA the onions, then Vi the zucchini, then Vi of the bechamel, Vi the Fontina and Vi of the Parmesan.! Repeat the layers, then top with a layer of lasagna sheets, bechamel j and the remaining Parmesan. At this point the lasagna may jj be refrigerated and baked later. I Bake at 375 for 35 to 40 minutes or until bubbling and gold- j en brown. Let stand 10 minutes before serving. I Makes 8 servings. j Per serving: 620 calories, 27 gm protein, 55 gm carbohydrates, ! 32 gm fat, 93 mg cholesterol, 19 gm saturated fat, 702 mg sodium, j in Gourmet Magazine, February 1994, can look as bold and rustic or as pale and elegant as you want. Golden onion and zucchini lasagna About 10 tablespoons (IVi sticks) butter 2 pounds onions, sliced thin Vi teaspoon dried thyme leaves, or IVi teaspoons fresh Salt and freshly ground black pepper to taste 3U cup dry white wine IV2 pounds zucchini, scrubbed clean and cut slightly on the bias into slices Vi Inch thick 3 cups reduced-fat or regular milk Vi cup all-purpose flour Freshly grated nutmeg to taste (optional) V2 pound Italian Fontina cheese, grated or chopped About 3A pound fresh, no-cook or cooked lasagna sheets IVi cups grated Parmesan cheese In a 12-inch saucepan, melt 2 tablespoons of the butter over low heat, add the onions, dried thyme (if you are using fresh thyme, reserve it) and salt and pepper to taste. Toss together; the pan will be full. Cook, covered, stirring every 10 minutes, for 30 minutes or until onions are tender and lightly golden. Add the wine, raise heat to Makes 8 servings. Per serving: 530 calories, 26 gm protein, 49 gm carbohydrates, 25 gm fat, 64 mg cholesterol, 13 gm saturated fat, 418 mg sodium Lasagna with a chicken, red pepper and tomato ragu 2 tablespoons olive oil IV2 pounds coarsely ground chicken or turkey, preferably white meat Salt and pepper to taste Vi cup red wine 1 cup diced onions 2 tablespoons finely chopped garlic 1 cup diced roasted red bell peppers 2 cups tomato puree 3 cups reduced-fat or regular milk 6 tablespoons (3A stick) unsalted butter Vi cup all-purpose flour Freshly grated nutmeg to taste (optional) About 3A pound fresh, no-cook, or cooked lasagna sheets 1 cup grated Parmesan cheese Heat a large saute pan over medium-high heat. Add the olive oil, ground chicken and salt and pepper to taste. Raise heat to high and saute, stirring every minute or so, until the chicken is just cooked through, about 6 to 7 minutes. Remove the chicken from the pan and set aside. Using the same pan, reduce the heat to medium and add the wine and onions. Cook, stirring and scraping up the browned bits from the bottom of the pan, until the wine reduces by half and the onions start to soften, about 4 minutes. Add the garlic and the red pepper. Cook, stirring, for 2 minutes, then add the tomato puree and salt and pepper to taste. Simmer for 10 minutes, then add the chicken. Taste and adjust seasoning with salt and pepper if needed. Remove from the heat and set aside. 12 inches across) over medium-high heat. Add the olive oil, pancetta and onions and cook, stirring, until the pancetta just starts to brown, about 4 minutes. Add the mushrooms (pan will be crowded at the start). Cook, stirring every 2 or 3 minutes, until the mushrooms have released their water. Add the white wine and raise heat to high. Cook, stirring, until almost all of the liquid has evaporated, about 8 minutes. Taste for salt and pepper as needed. Remove from the heat and set aside. Heat the milk and set aside. In a heavy 2- to 3-quart saucepan, melt the butter over moderate heat, then stir in the flour. Stirring continuously, cook over medium heat for 2 to 3 minutes until the paste begins to thin out. Add the warm milk in a steady stream while whisking the mixture, to make a bechamel sauce. Add nutmeg (if using), salt and pepper to taste. Bring to a boil. Reduce heat to low and let simmer for about 10 minutes, stirring every few minutes. The sauce should coat the back of a spoon; if it is too thick, add a little more milk. Remove from the heat and cover the surface with plastic wrap until assembling the lasagna to keep a skin from forming. In a separate bowl, combine the smoked and regular mozzarella. To assemble the lasagna: Using a 9-by-13-inch pan, spoon a few tablespoons of the bechamel sauce over the bottom. Cover it with a single layer of lasagna sheets. Spread on Vi the mushroom mixture, then 'i of the remaining bechamel, then Vi of the mozzarella. Repeat the layers, then top with a final layer of lasagna sheets. Spread what remains of the bechamel evenly over the lasagna and sprinkle with the remaining mozzarella. At this point the lasagna may be refrigerated and baked later. Bake at 375 for 35 to 40 minutes or until bubbling and golden brown. Let stand for 10 minutes before serving. By Nancy McKeon and Stephanie Witt Sedgwick The Washington Post It may be hard to imagine lasagna beyond the holy trinity of ricotta, mozzarella and tomato sauce. And it may be even harder to imagine it as a dish to serve to dinner guests. So think again. Tweak the ingredients: Use finer pasta noodles, maybe get rid of the red, include a combination of ingredients that clearly sends the classic in a whole different direction. (The Golden Onion and Zucchini Lasagna featured in the following recipes accomplishes this with style.) What you will have when you finish this major mental adjustment is a main-course dish that ;can be assembled a day or two ahead, ready to be slid effortlessly into the oven about half an hour '. before your guests arrive. (That's ;the half hour you're, supposed to ; have all to yourself, to nod approvingly at the exquisite table decora-' tions you laid out the night before, ; to glance at the day's mail, to pour ; yourself a relaxing glass of wine. ; Remember that.) Mushroom and smoked mozzarella lasagna 2 tablespoons olive oil ; 2 ounces pancetta, diced ; 1 cup diced onion 2 pounds assorted mushrooms (button, cremlni, portobello, 5 oyster, shiitake), cut into Vi-j inch slices Vi cup dry white wine '' Salt and pepper to taste ; 3 cups reduced-fat or regular J milk ' 6 tablespoons ( stick) ' unsalted butter , Vi cup all-purpose flour Freshly grated nutmeg to taste : (optional) Va pound smoked mozzarella, ! grated ; Vi pound mozzarella, grated About 3A pound fresh, no-cook " or cooked lasagna sheets Heat a large sauje pan (at least Heat the milk and set aside. In a heavy 2- to 3-quart saucepan, melt the butter over moderate heat, then stir in the flour. Stirring continuously, cook for 2 to 3 minutes until the paste begins to thin out. Add the warm milk in a steady stream while whisking the mixture, to make a bechamel sauce. Add the nutmeg (if using), salt and pepper to taste. Bring to a boil. Reduce heat to low and let simmer for about 10 minutes, stirring every few minutes. The sauce should coat the back of a spoon; if it is too thick, add a little more milk. Remove from the heat and cover the surface with plastic wrap until assembling the lasagna to keep a skin from forming. To assemble the lasapa: Using a 9-by-13-inch pan, spoon a few tablespoons of the bechamel sauce over the bottom. Cover with a single layer of lasagna sheets. Spread on Vi the chicken mixture, then Vi of the bechamel, and then Vi of the Parmesan. Repeat the layers, then top with a final layer of lasagna sheets. Spread what remains of the bechamel evenly over the lasagna and sprinkle with remaining Parmesan. At this point the lasagna may be refrigerated and baked later. Bake at 375 for 35 to 40 minutes or until bubbling and golden brown. Let stand 10 minutes before serving. Makes 8 servings. NOTE: To roast a bell pepper, place it on a piece of aluminum foil under the broiler, about 4 inches from the flame. Let the pepper become charred on one side, then rotate it so a new side is exposed. Continue in this fashion until most of the skin is charred. Place the charred pepper in a bowl, cover with plastic wrap and let sit for 15 minutes. At this point the charred skin will slip right off. Remove and discard the core and the seeds, and dice the remaining flesh. Per serving: 534 calories, 35 gm protein, 51 gm carbohydrates, 21 gm fat, 92 mg cholesterol, 10 gm saturated fat, 717 mg sodium. B This lasagna, adapted fyom one 1 Dlt medium and cook, uncovered, for an additional 10 minutes or until most of the wine is evaporated. If using fresh thyme, add now. Preheat oven to 375 . Meanwhile, in another large skillet, preferably non-stick, saute the zucchini slices in 1 tablespoon of the butter until they are lightly browned on both sides. You will heed to do this in batches, adding butter as needed, as the zucchini must be in a single layer in the pan to brown properly. Heat the milk and set aside. In a heavy 2- to 3-quart saucepan, melt 6 tablespoons of the butter over moderate heat and stir Find the vehicle of your dreams in The Post Classifieds. See Classification 90.