Casper Star-Tribune from Casper, Wyoming on June 2, 2004 · 20
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Casper Star-Tribune from Casper, Wyoming · 20

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Casper, Wyoming
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Wednesday, June 2, 2004
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20
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C2 Camper Star-frittine ENJOYI By JOYCE ROSENCRANS Si ripps Howard News Service It would be a shame if counting carbs caused people to avoid beans. Beans can help a person lose excess pounds without feeling hungry or deprived. And products like Beano can help the digestive process, thus eliminating the most obvious reason for diners to deny themselves delicious bean dishes. Beans are one of the "good" complex carbohydrates low in fat and calories yet packed with protein, minerals, phytochemicals and dietary fiber. Beans are an inexpensive substitute for meat, providing adequate protein when served with another protein-complement food a whole-grain, such as cornmeal or brown rice, or a little bit of dairy, such as cheese. This combining of plant proteins to make complete protein is best illustrated by the classic poor-man's supper of red beans and rice or pinto beans with cornbread. These bring the "good" complex carbohydrates into the diet, not the refined type of simple carbs sometimes referred to as "white stuff loaded with sugar and fat (think doughnuts or a platter of pasta with meatballs). Even the natural fat content of beans is not the saturated type, but the "good" type of essential fats found in olive oil and nuts. In other words, it's heart-healthy fat content, so these bean recipes don't require sausage, ham hocks or bacon drippings, delicious as those bean additives might be. One more bean bonus is the phytochemical content natural compounds believed to help guard against cancer. Along with plenty of vegetables, fruit, whole grains and nuts, beans and other legumes (peanuts, lentils, split peas and soybeans) are recommended by the American Institute of Cancer Research and other health experts as part of a mostly plant-based diet to lower cancer risk. Nancy Kennedy, a California nutritionist, lifestyle and fitness adviser, considers beans a healthy food in her arsenal. Dubbed the "Fridge Raider," she performs in-home nutritional evaluations and re LOW-CARB: Breakfast, lunch and dinner Continued from CI Tortilla-Free Buffalo Chicken Fajita 2 ounces green bell pepper, cut into 1-inch strips 2 ounces red bell pepper, cut into 1-inch strips 2 ounces yellow onion, cut into 1-inch strips 12 teaspoon ground cumin Gazpacho Vinaigrette (see recipe) 6 ounces chicken sandwich slices 12 tablespoon lime juice Toss peppers, onion, cumin trAXntlMTtWKW T- June 6th PARADE Must our beaches disappear? America's beaches are increasingly threatened by erosion, pollution and overdevelopmentyou can help save them. - When friends connect Across the country, people are forming bonds of friendshipand in some cases, love the Internet. They won't go hungry tonight The Great American Bake Sale nas raised over $1 million to help fight child hunger in America. Find out how you can get involved. ., In step with: Stanley Tucci The actordirectorwriter talks about his latest role in Steven Spielberg's new film, The Terminal Wyoming Business TV Weekly Comics Real Estate Open Houses Classifieds & Employment SfaKTribime The bonuses of beans places unhealthy foods in people's kitchens with healthy ones. She also creates healthful recipes for clients, including Mexican pizza and lettuce wraps containing black beans, brown rice, feta cheese and fat-free Italian salad dressing. She and her husband, Bobby Strom, have served as personal trainers for many celebrities at a state-of-the-art gym, Kennedy & Strom Fitness, located in the Hotel Sof-itel in Los Angeles. Their client list has included Steven Spielberg, Britney Spears, Faye Dunaway, Jennifer Lopez, Julia Roberts and Kevin Costner. Beans help maintain energy levels through the day, leading to less snacking. They can be part of a humble daily diet or turned into festive party fare. Mexican Party Pizza 1 (16-ounce) can kidney, pinto, black or red beans, rinsed, drained 34 cup salsa 1 thin (12-inch) prepared pizza crust 6 ounces (1 12 cups) shredded reduced-fat Cheddar or Jack cheese 6 yellow or green bell pepper rings, thinly sliced 2 thin slices of red onion, sep arated into rings 2 tablespoons chopped cilantro or green onions Yield: 6 to 8 servings Heat oven to 425 degrees. Place 34 cup beans in a small bowl and partially mash them. Add salsa, mixing well. Spread evenly over the pizza crust. Top with Cheddar or Monterey Jack cheese, remaining whole beans, pepper and onion rings. Place pizza on a hot baking sheet; bake at 425 degrees for 12 minutes. Top with cilantro; cut into 12 thin wedges. (Source: Celebrity fitness trainer Nancy Kennedy) Chicken Kebabs with Citrus Brown Rice 3 pounds skinless chicken breasts 1 12 cups fat-free Italian salad dressing 1 12 cups orange juice 1 cup water 1 teaspoon olive oil 2 cups instant brown rice or couscous 1 (16-ounce) can garbanzo beans, rinsed, drained 1 cup canned diced pineapple in juice, juice reserved and Gazpacho Vinaigrette together. Cook vegetables on hot grill until desired tenderness. Arrange chicken slices in overlapping layers; form two round tortilla-like shapes. Distribute grilled vegetables on top of each chicken arrangement, and drizzle with lime juice. Roll the 2 chicken layers into bur-rito shapes. Fajitas can be served warm or chilled. Serves two Nutrition per 10.3-ounce serving: 6g carbohydrates, 5g net carbs (lg dietary fiber, 3g sugar), 140 calories, 21g pro through online gaming f u 12 cup sliced green onions 12 teaspoon grated orange zest 1 teaspoon lemon juice 2 garlic cloves, minced Paprika Yield: 6 to 8 servings Cut chicken into 1-inch cubes; place in a pie plate and top with Italian dressing. Put in refrigerator for 30-45 minutes. In saucepan, bring orange juice, water and olive oil to a boil. Add brown rice and mix well. Cover and simmer 10 minutes or follow package directions. Remove from heat. Transfer mixture to large bowl and stir in the garban-zos, pineapple, green onions and orange zest. In a small bowl, whisk together the lemon juice, garlic, paprika and 13 cup of the reserved pineapple juice. Toss with the rice mixture. Cover and refrigerate three hours before serving. When ready to serve, put chicken cubes on skewers and grill until no pink remains in the center. Serve kebabs warm with the chilled brown rice. (Source.- Nancy Kennedy) Lettuce Wraps with Black Beans 1 (15-ounce) can black beans, rinsed, drained 12 cup cooked brown rice 12 cup crumbled low-fat feta or goat cheese 13 cup fat-free Italian dressing 14 cup chopped chives or green onions 12 large leaves Boston lettuce Yield: 6 servings Set beans and chives in separate shallow bowls. Combine rice, salad dressing and cheese in a small bowl. Scoop the rice mixture into a third shallow bowl. Set lettuce leaves on a plate and let diners spoon in the rice mixture, beans and chives to suit their preferences. (Source: Bush's Beans) Italian Bean Brushetta 2 tablespoons olive oil 1 garlic clove, minced 1 (15.8-ounce) can Great Northern Beans, rinsed, drained 1 large ripe tomato, diced 2 teaspoons red wine vinegar 2 tablespoons chopped fresh basil or 2 teaspoons dried 14 teaspoon black pepper or red pepper flakes 24 slices (12-inch thick) tein, 4.5g fat Gazpacho Vinaigrette 14 teaspoon Dijon mustard 12 cup safflower oil 18 teaspoon kosher salt 18 teaspoon freshly ground black pepper Salsa Fresca (see recipe, CI) Place all ingredients in food processor. Turn machine on and pulse 3 times at 1-second intervals. Serves two For more information about Boar's Head deli products visit www.boarshead.com. on I French or Italian bread, grilled or lightly toasted Yield: Appetizers for 8 In a medium saucepan, heat the olive oil over medium heat and saute the garlic briefly. Remove from heat and stir in the beans, tomato, vinegar, basil and pepper. Let stand 10 to 15 minutes for flavors to blend. Spoon mixture on bread and serve at room temperature. (Adapted from Bush's Beans) Chicken & Bean Tostada 5 whole-wheat flour tortillas, 6-inch size Olive oil as needed 8 ounces cooked chicken breast, diced 1 tablespoon ground cumin 1 tablespoon chili powder 1 (16-ounce) pinto beans, di vided 2 cups romaine lettuce, chopped 14 avocado, diced 1 tomato, chopped 4 tablespoons low-fat Jack cheese or mozzarella Dressing: 12 cup fat-free sour cream 2 tablespoons lime juice 14 teaspoon ground cumin Hot sauce and black pepper to taste Yield: 6 to 8 servings Mix the dressing ingredients and refrigerate. Heat oven to 400 degrees. Cut each tortilla into 4 wedges and arrange in a single layer on a baking sheet. Lightly brush tortilla pieces with olive oil. Bake at 400 for about 10 minutes or until crisp. Set aside to cool. In a plastic bag, mix cumin and chili powder. Add chicken and shake to coat. Slightly mash and spread the pinto beans on each tortilla piece. Top with lettuce, another layer of beans, chicken, avocado, tomato and cheese. Serve with dressing. (Source: Nancy Kennedy) EorJUlYour Bridal Registry Bachelor & Bachelorette Party Items m i m Don 't forget about our Lingerie Show every Wednesday at the Parkway Plaza www.christinaslingerie.net OS DAOEW ) 1 ftiii 1 IVIItl" SAVOR Continued fiuui CI dads. Fourteen percent of 13- to 17-year olds chose mom and 11 percent said dad. This role model role carries over into the kitchen, because there is also a strong link between what mom eats and what her children eat. Those munchkin eyes notice if you eat your broccoli or pour yourself milk. They see you when you make physical activity a priority, and also note your comments about weight and health. Sitting down to dinner is a concept that many families can't seem to relate to anymore. Yet a new study says healthy adolescents may be the outcome of finding time for that evening meal. A recent report from the National Longitudinal Study of Adolescent Health found that teenagers eat more nutritious meals if they eat an evening meal with their parents. In addition, adolescents who eat more than three evening meals per week are significantly less likely to skip breakfast than those who eat fewer family meals. Those who eat six or seven family meals have a better intake of dairy foods, and fruits and vegetables than those who eat three or fewer family evening meals. Getting your kids to eat vegetables or to like whole grains is easier if you include your kids in planning and preparing meals. Educating your kids about nutrients in foods at the grocery store, encouraging them to suggest meal ideas, and including them in meal preparations can bring finicky eaters to the table. Start with stirring, pouring, tearing lettuce, or breaking eggs. Children's Bridal and Lingerie Needs. ;'! "J' '7-',s " .1 Nam. h 'J V 1 MMinu 'i'H Mil' -3"K - I.J-Sd.K'ii- -1 I' kitchen involvement can increase as they get older. Cleanliness is another behavior to model. Washing hands before, during and after meal preparation, as well as cleaning counters and utensils alter each use teaches your children healthy eating habits and kitchen techniques. Thai-Style Beef Salad 1 pound beef sirloin steak (12-inch think, fat trimmed 2 tablespoons soy sauce 2 tablespoons rice vinegar 1 tablespoon lemon juice 1 12 teaspoons brown sugar 1 clove garlic, minced 1 teaspoon sesame oil 14 teaspoon red pepper flakes 4 cups shredded lettuce 1 12 cups shredded carrots 1 cup thinly sliced green onions 1 cup cooked thin spaghetti 14 cup cilantro leaves, loosely packed Cut beef into strips 2 inches long by 14-inch thick. In a large nonstick skillet, stir-fry beef strips over high heat until brown, about 3 minutes. Remove from pan; cool to room temperature. To make dressing, in a small bowl mix soy sauce, vinegar, lemon juice, brown sugar, garlic, sesame oil, and red pepper flakes; set aside. In a large bowl combine beef with lettuce, carrots, green onions, cooked spaghetti and cilantro; toss with reserved dressing. Serve immediately. Makes 4 servings. (Source: "365 Days of Healthy Eating from the American Dietetic Association " by Roberta Duyff) Judy Barbe, a registered dietician, is a spokeswoman for the Wyoming Dietetic Association. 1 I I. Mb. . ;"l ' t r ? -1 .ft ". Y-f . 1 2740 East 3rd Street (307) 234-2251 NEW SUMMER HOURS Mon thru Fri: 10:00am - 6:30pm Sat: 10:00am - 5:00pm Sun: Closed We will be closed July 3rd & 4'" i I

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