New Braunfels Herald Zeitung (Newspaper) - February 20, 1991, New Braunfels, Texas
KaleidoscopeWednesday, February 20, 1991
Speed tater preparation
NEW YORK (AP) — No time to cook? With Mcal-in-Onc Potato Packets baked in your microwave oven, you can bring a hot main dish to your table in less than IO minutes.
Meal-In-One Potato Pockets
3 ounces lean ham, thinly sliced I medium potato (about 5 ounce* s), sliced 18-inch thick
1/2 of a medium zucchini, sliced 14-inch thick
1/2 of a medium crookneck squash, sliced 14-inch thick
1/2 of a medium red bell pepper, cut into 1-inch squares I Tbsp, lemon juice 1/2 tsp. dried basil
1/4 tsp. red pepper flakes
Salt and pepper to taste
Cut a i5-inch square of kitchen parchment. Place ham in the center; top ham with overlapping potato slices, alternating with remaining vegetables. Sprinkle with lemon juice, dried basil and red pepper flakes. Salt and pepper to taste.
Fold two sides of parchment paper over the ham and vegetables in a twofold, letter fashion. Grasp the two shorter open ends and pull up to meet; double over and fold down the open ends to seal. Cook in your microwave oven on high (IOO percent power) for S minutes. Let stand 3 minutes. Makes I serving.
Stuff potatoes with vegetables
NEW YORK (AP) — The following recipe for Vegetable-stuffed Potatoes is made with nonfat yogurt instead of sour cream. The potatoes bake in your micro-wave oven in about 15 minutes.
2 medium baking potatoes (about 6 ounces each)
1/2 cup plain non-fat yogurt 2 Tbsp, chopped onion 1/4 tsp. salt 1/8 tsp. pepper
I cup hot cooked chopped broccoli
I Tbsp, chopped pimientos Prick potatoes with fork. Cook uncovered in the microwave oven on high (IOO percent power) for 7 to 9 minutes, turning potatoes over rter 4 minutes. Potatoes should be tender. Let stand for 3 minutes.
Cool slightly. Cut potatoes lengthwise in half. Scoop out inside,* leaving thin shell. Mash potatoes until no lumps remain. Beat in yogurt, onion, salt and pepper until light and fluffy. Stir in broccoli and pimientos. Stuff pota
to shells with this mixture.
Arrange stuffed potatoes in circle on a 10-inch microwave-safe plate. Cover with waxed paper and cook on high 2 to 3 minutes or until hot. Makes 4 servings.
Nutrition information per serving: 95 cal., 5 g pro., 19gcaibn0g fat, 0 mg chol., 180 mg sodium, 430 mg potassium. U.S. RDA: 18 percent vit A, 20 percent vit. C, 2 percent thiamine, 4 percent riboflavin, 6 percent niacin, 30 percent iron. Recipe from: “Betty Crocker Creative Recipes: Eat Healthy, Stay Healthy."
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Easy Party Chicken, Wonder Salad good for buffet
By MARIE OFFERMAN
These recipes were requested by members of my church circle who met at my house last week, on Valentine’s Day. A friend, June Davis from Austin, an excellent Bible teacher, gave the lesson for us. Four other Austin friends from the Westlake Hills Presbyterian Church came with June, so I felt a special luncheon was in order. I had cranberry-lemon punch and cheese and crackers when the guests arrived. The tables were decorated in red and white, with a Valentine theme. The buffet menu consisted of easy party chicken, boiled rice, green wonder salad, pickled beets (I bought these — time was too short to make them from scratch), cranberry-cream salad (my sister made this for me and I baked German Tortes for her bridge club on the 13th, a nice trade). The salad was made in a large heart mold — the red part up. Homemade low-cholcstcrol rolls, bran muffins, German Cherry Torte and coffee completed the menu. Here are some of the recipes.
Easy Party Chicken
8 large boneless chicken breasts (or use half breasts and half thighs, enough for 8 servings) White pepper Garlic salt
I pkg. dry onion soup mix I bottle (8 oz.) Russian Dressing 2/3 cup water
I can (I pound) whole cranberry sauce
Grease a 3-quart (9-by-13-inch) glass casserole. Arrange the chicken pieces in the casserole. Sprinkle the white pepper and garlic salt lightly over the chicken. In a medium sized bowl, combine the soup mix, Russian dressing, water and cranberry sauce. Mix well and pour over chicken. Bake in a 325-degree oven about 1-1/2 hours. Baste occasionally while baking. Serve with wild rice or a combination of wild and brown or regular white rice. Serves 8. Note: Prepare the ingredients ahead of time and refrigerate. Remove from refrigerator I
hour before baking. After baking time is us, chicken can be kept warm at least 30 minutes before serving.
Bolled or Baked Rice
1 cup regular or processed white rice
2 Tbsp, butter or margarine 2 tsp. dried minced onion 1/2 tsp. salt
2 cups boillon (use 2 tsp. instant bouillon dissolved in 2 cups hot water)
To boil rice: Use a 2-quart saucepan and put in all ingredients, stir to mix. Cover saucepan and cook over low heat about 20 to 25 minutes. When rice is tender, stir with a fork and fluff. Makes 4 servings.
To bake rice: Grease a 2-quart casserole and put in all ingredients. Stir to mix. Cover and bake in a 350-degree oven about 30 minutes. Uncover and fluff with a fork. Makes 4 servings.
Note: Use chicken bouillon to serve with chicken and fish dishes and beef with beef, veal or pork.
Green Wonder Salad
115-1/2-oz. can French style green beans 115-1/2-oz. can Lesuer English peas 115-1/2-oz. can bean sprouts 15-oz. can bamboo shoots 18-oz. can sliced mushrooms 14-oz. jar sliced pimento 18-oz. can sliced water chestnuts 1-1/2 cups celery, sliced on the slant I medium onion, thinly sliced in rings or half rounds
Drain and discard all liquids from the canned vegetables. Gently mix all ingredients in a large bowl and pour marinade over all and stir lightly. Cover and refrigerate overnight or as long as two weeks before serving. Serves 12 to 15.
2 cups sugar
1-1/2 cups white vinegar
1 tsp. salt
1/4 tsp. white pepper 1/2 tsp. seasoned pepper Dash of cayenne
This is a good company salad, especially for buffet service.
Cranberry Cream Salad
2 pkg. (small size) raspberry gelatin 2 cup boiling water
2 cups cranberry relish, homemade or purchased
Dissolve gelatin in boiling water, cool and stir in cranberry relish. Pour in ll- to 12-inch ring mold (I I-cup size). Chil until very firm — several hours. Cream layer:
2 small pkg. lemon gelatin 2 cups liquid (drained pineapple juice and water)
I large can (20 oz.) crushed pineapple, drain and reserve juice
I cup mayonnaise
1 pkg. (8 oz.) cream cheese, softened
2 cups mini marshmallows
I small (8 oz.) whipped topping I cup chopped pecans
Heat the liquid to boiling and pour over gelatin and stir until dissolved. In a separate bowl, combine mayonnaise and cream cheese and beat until smooth and fluffy. Set aside. Add the marshmallows to the hot gelatin and stir until dissolved and cool slightly. Fold cheese mixture into gelatin mixture, then fold in the whipped topping and pecans. Pour mixture over the red layer and chill several hours or overnight until firm. Makes about 24 servings.
By PATRICIAN ANDERSON RASOR County Extension Agon!
“Eating out” is no longer reserved for special occasions. It is now a way of life for most Americans. Today, Americans eat more titan one third of their meals and snacks away from home and spend nearly half of every food dollar al restaurants. The National Restaurant Association estimates that more than 45 billion meals are eaten out annually and that the average person cats out approximately 192 times a year.
Because of consumer demand, more restaurants are changing their menus to satisfy their calorie-counting, nutritious-conscious clientele. Fast-food menus offer more choices today, including lighter, leaner selections for those who cannot afford extra calories and fat. At most fast food restaurants, you will find smaller burgers and entrees for light appetites as well as a choice of preparation methods — broiling, baking and grilling meats — instead of frying, which can multiply calories ami increase fat content.
The following are some general nutrition tips concerning several of the popular fast-food items:
• A “hamburger” is a good source of protein, iron, zinc, and several of the B-vitamins. Even a small burger provides about one third of your daily protein needs. Add a bun made from enriched or whole wheat flour and increase vitamins, minerals, dietary fiber and complex carbohydrates. The size of the burger affects the calorie level. Regular burgers average less than 300 calories, medium-size are 400 to 500 calories, and large burgers are 500 to 1,000 calories. Cheese adds some vitamin A and calcium, plus 50 to IO calories.
• A plain roast beef sandwich with no sauce contains as much as 250 fewer calories than a large hamburger, with as much protein and iron, but only a fraction of the fat. Add tomatoes and lettuce for vitamin C and
• A ham and cheese sandwich is a good source of high-quality protein and calcium. Calorie content ranges between 400 and 500.
• Mexican food can be nutritious as well as moderate in calories, if you make wise selections. Com tortillas (not fried) are a source of fiber and calcium, while chili and tomatoes give you vitamins A and C. Beef and beans provide protein, B vitamins, iron arui other minerals. Most tacos and tostadas have 200 to 300 calories while enchiladas and burritos range from 350 to 400 calories.
• Fish and chicken are good sources of protein, B vitamins and some minerals. However, the coating and deep-frying at fast-food restaurants greatly increases the fat and calorie content as does the addition of tartar sauce.
Many full-service restaurants are
offering lighter disltes emphasizing freshness, quality, regional cooking and seasonal foods. Compared to fast-food places, they enjoy greater flexibility to adapt menus and preparation methods quickly to meet changing consumer preferences.
To respond to the demand for lean meat and food prepared without sauces, butter and salt, some restaurants will alter the way they prepare food at the diner’s request. Almost all restaurants will serve sauces and salad dressings on the side or cook without salt. Most restaurants are now broiling, roasting, grilling and baking a large portion of their entrees instead of frying. Many even promote nutritious or low-caloric fare. And, many restaurants poach meats using fat-free liquids such as vegetable juice and wine, or stir-fry.
lf you have questions about menu
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Regardless of whether you grab a fast-food meal or sit down to a full-course dinner, there is no doubt that your choices for nutritious food are getting better.
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