|
Something Different
By Dana Jacobi
|
|
Macaroni, Tomato And Corn Salad Marinated Artichoke & Mushroom-Basil Salad Nancy's Old-Fashioned Potato Salad
Menus Good food, good friends, and a day that's fun from breakfast to fireworks make the Fourth of July one of the best holidays of the year. The two menus below, Fourth of July Extravaganza, created by Robyn Webb for her Flavorful Seasons cookbook, and A Feast On the Fourth, from Cooking Light's 1993 Annual Recipes, are definitely not your typical, old-fashioned menus. Instead, they're great incentives to try something new and different to celebrate your Fourth of July this year! Bring your appetite, table service and an open mind; odds are you'll be glad you did!
A Feast on the Fourth Before your neighborhood Fourth of July parade begins, invite another family or two over for a patriotic breakfast. To keep menu preparation simple on a busy morning, spoon red and blue fruit mixture over sweet slices of French toast. Let the children help cut Canadian bacon into stars before heating in a tangy sauce. Red,
White, & Blue
A wonderfully aromatic paté reminiscent of a French boursin cheese, followed by rolls filled with a sumptuous lobster salad and a sassy-sweet potato salad ~ What more to tease your taste buds? A sinfully rich Chocolate Mousse, perhaps? You be the judge. Fourth of July Extravaganza
Ed. Note: For additional recipe ideas to celebrate your Fabulous Fourth, click on these features:
Independence Day In days past, neighborhoods across the nation would celebrate Independence Day with sporting events and their own private showing of fireworks. Today, due to the fire hazards involved, however, most fireworks are restricted to city-organized displays. In Washington, D.C., parades, concerts, and fireworks are also held near the Washington Monument. July Fourth is a great day of American patriotism celebrated in commemoration of the formal adoption of the Declaration of Independence by Congress on July 4, 1776. It's the day John Hancock, president of Congress, made the holiday official with his signature. Have A Block Party! Celebrating the Fourth of July with y our neighbors is an excellent way to express your patriotism and community pride--and have a lot of fun. To organize your own block party this year, you'll need big garbage cans, lawn chairs, plates, utensils, and the support of your neighbors. Each household can also bring a potluck dish, and/or chip in to purchase coals, hot dogs, hamburgers, ice, sodas, and watermelons. You could also organize games, such as volleyball or water balloon tosses for the kids. Source: The Book Of Days, A Compendium of Celebrations, Common and Arcane, by Guen Sublette©1996 by Lamppost Press and Guen Sublette.
|
With patriotism and American values on most people’s
minds these days, those concerns will no doubt be reflected at the table on Independence
Day. This year, I suspect the fourth of July weekend will be one long feast of American
classics. If wrangling breaks out over whether it’s “French Fries” or “Freedom Fries” that are being served with the burgers, just remind everyone that French fries originated in Belgium. Then pass the ketchup, the corn on the cob, barbecued chicken, fresh-squeezed lemonade, coleslaw and watermelon. I predict traditional dishes will reign on this summer holiday. So will the appeal of favorite family recipes, whether for potato salad, clam dip, or Grandma’s way with deviled eggs. Just remember that we do not live the physically active life Grandma did, nor do we want to suffer from the health problems that plagued her generation. This means taking a good look at favorite recipes, if you haven’t already, and finding ways to keep them delicious while bringing them up to date. You may think Grandma’s old washer was fun, but would not want to use it now, so why stick with her way of cooking? A little update won’t spoil a recipe if it is done cleverly. Use low-fat mayo and sour cream in potato salads, for example, to cut cholesterol and calories. They provide better results than the fat-free versions because their flavor and texture is closer to the original. But keep in mind that portion sizes are as important as the ingredients used. When using a bottled dressing, pour off about half the oil at the top of the bottle before shaking. I find this simple trick produces a better taste than fat-free dressings, and significantly cuts down the fat content of dishes like three-bean salad, or salads studded with cubed cheese. You can also reduce the sugar in recipes, from coleslaw to desserts. I do this automatically, cutting the sugar by up to one-fourth, even for baking. AICR Something Different is written for the American Institute for Cancer Research (AICR) by Dana Jacobi, author of The Joy of Soy, and recipe creator for AICR’s Stopping Cancer Before It Starts.
2 (3-ounce) packets strawberry gelatin
dessert mix Place gelatin in a medium bowl. Heat
juice to boiling and pour over the gelatin. Stir until completely dissolved, about 2 or 3
minutes. Mix in cold soda and lemon juice. Refrigerate the mixture about 1 hour, stirring
occasionally, until it has the consistency of raw egg white. (Or, set the bowl of gelatin
into a larger bowl of ice and water to cool it, stirring frequently, about 12 to 15
minutes.)
WHITE BEAN
PATÉ 1/2 cup minced scallions Combine all ingredients in a blender or food processor. Process until smooth. Serve with crackers or pita bread (not included in nutritional analysis). Makes 12 (2 Tbsp) Servings. Per (2 Tbsp) Serving: 49 Cal; 1 g Total Fat; 9 g Carb; 165 mg Sodium; 00 mg Cholesterol; 3 g Protein; 2 g Fiber. Exchanges: 1/2 Starch.
BROCCOLI, HAM & CHEESE SALAD 1/4 cup reduced-fat mayonnaise** **For best results, use mayonnaise with 5 grams of Fat per tablespoon. Place mayonnaise in a large bowl. Slowly whisk in the buttermilk until well combined. Add the vinegar and sugar, and whisk until well combined. Add the broccoli, ham, cheese, pasta, and onions; toss with the dressing. Serve at once, or refrigerate several hours before serving. The salad can be kept in the refrigerator for 2 or 3 days. Stir before Serving. Makes 7 Servings. Sodium Alert! Not recommended for those on sodium restricted (low salt) meal plans. Per (1 generous Cup) Serving: 149 Cal; 8 g Total Fat (3 g Sat Fat); 11 g Carb; 26 mg Cholesterol; 520 mg Sodium; 11 g Protein; 2 g Fiber; 4 g Sugars. Exchanges: 1/2 Starch; 1 Lean Meat; 1 Veg; 1-1/2 Fat.
MARINATED
ARTICHOKE AND 1 (14-ounce) can quartered artichoke hearts,
drained Place all ingredients in a gallon zippered plastic bag, seal tightly, and gently toss back and forth to coat completely. Lay on a flat surface and marinate at least 1 hour, but not more than 4 hours before serving, turning occasionally. Makes 6 Servings. Per Serving: 57 Cal; 3 g Total Fat; 8 g Carb; 00 mg Cholesterol; 220 mg Sodium; 3 g Protein; 1 g Fiber. Exchanges: 1 Veg; 1/2 Fat. NANCY'S
OLD-FASHIONED POTATO SALAD 2-1/4 pounds red boiling potatoes, cooked,
cooled, skinned
SASSY
SWEET POTATO SALAD 3 medium sweet potatoes, peeled and diced
into 2-inch pieces In a pot of boiling water, cook the sweet potatoes for about 10 to 15 minutes until tender. Drain and place in a salad bowl. Prepare an outside grill with an oiled rack set 6-inches above the heat source. On a gas grill, set the heat to medium. Grill the Vidalia onions on one side of the grill. Place the wedges of pineapple on the other side of the grill. Melt the margarine and brush over the pineapple. Grill the pineapple for 10 minutes until it is caramelized. Remove the onions and pineapple from the grill and dice. Add the grilled onions, pineapple, and walnuts to the cooked sweet potatoes. Set aside. In a small bowl, whisk the remaining ingredients together by hand to make the dressing. Add the dressing to the sweet potato mixture and toss. Refrigerate for several hours before serving. Makes 6 Servings. Per Serving: 204 Cal; 4 g Total Fat; 40 g Carb; 00 mg Cholesterol; 339 mg Sodium; 3 g Protein; 4 g Fiber; 24 g Sugars. Exchanges: 2-1/2 Starch; 1 Fat.
HONEY-GRILLED
VIDALIA ONIONS 1 Tbsp honey Combine the first four ingredients to make the honey sauce. Prepare an outside grill with an oiled rack set 6-inches above the heat source. On a gas grill, set the heat to medium. Cut 3 (6-inch) pieces of aluminum foil. Place the onions on the foil. Brush each onion with the honey sauce. Fold the foil into a package around the onion and grill for about 30 minutes or until the onions are soft. Remove the onions from the foil, cut in half, and serve. Makes 6 Servings. Per (1/2 onion) Serving: 67 Cal; 1 g Total Fat; 15 g Carb; 00 mg Cholesterol; 205 mg Sodium; 2 g Protein; 1 g Fiber; 11 g Sugars. Exchanges: 1 Starch.
BARBECUED
CHICKEN SANDWICHES Sauce: 1 (15-ounce) can low-sodium or regular
tomato sauce Chicken, Vegetables, and Buns: 3/4 pound skinless, boneless chicken breast,
cubed In a small non-reactive bowl, mix all the sauce ingredients together. Reserve. In a large nonstick skillet, cook the chicken in the oil and broth, stirring frequently, until the chicken turns white. Remove the chicken to a medium bowl. Add the onion and green pepper, and cook, stirring frequently, until onions are softened, about 6 or 7 minutes. Return the chicken to the skillet. Add the sauce. Stir to mix well. Bring to a boil. Reduce the heat, cover and cook 12 to 15 minutes or until chicken is cooked through. Serve open faced on toasted hamburger buns. Makes 4 Servings. Per (1-Cup Sauce + 1.5-ounce Hamburger Bun): 335 Cal; 8 g Total Fat (1 g Sat Fat); 41 mg Carb; 52 mg Cholesterol; 326 mg Sodium; 24 g Protein; 4 g Fiber; 18 g Sugars. Exchanges: 2 Starch; 2 Very Lean Meat; 2 Veg; 1-1/2 Fat.
CHUNKY
LOBSTER ROLLS 1-1/2 pounds cooked lobster meat, cartilage
removed Mix together the cooked lobster with all ingredients except the lettuce and bread. If using pita bread, stuff ingredients into the pocket and serve. If using hamburger rolls, scoop out some of the bread on one side of each roll to form a pocket. Place shredded lettuce in the hole; pile on the lobster salad and top with remaining roll half. Makes 6 Servings. Sodium Alert! This recipe is relatively high in sodium and not suitable for those on sodium-restricted (low salt) meal plans. Per Serving: 294 Cal; 4 g Total Fat; 39 g Carb; 82 mg Cholesterol; 758 mg Sodium; 30 g Protein; 3 g Fiber, 8 g Sugars. Exchanges: 2-1/2 Starch; 3 Very Lean Meat; 1 Fat.
ITALIAN
DELI SANDWICHES 2/3 cup basil leaves In a food processor with a metal blade, process the basil, parsley, bread crumbs, Parmesan, water, garlic & oil until a paste is formed. Spread on bread. Layer one side of roll with peppers, mozzarella, prosciutto & arugula. Top with bread, cut, wrap & refrigerate until serving. Makes 4 Sandwiches. Caution: Not suitable for those on sodium-restricted menu plans. Per Serving: 340 Cal; 12 g Fat; 16 g Protein; 43 g Carb; 25 mg Cholesterol; 627 mg Sodium. Exchanges: 2 Bread; 1 Meat; 1 Veg; 2 Fat.
MEXICAN
ROLL-UPS 6 (12-inch) whole-wheat flour tortillas For each roll-up, tear off about a 15-inch piece of either waxed paper or aluminum foil. Place the tortilla flat on the paper or foil. Place a romaine lettuce leaf on top of the tortilla. Add 3-ounces beef on top of the lettuce. Divide the tomatoes, peppers, oil, vinegar, and cumin over the beef for each roll-up. Begin rolling the paper or foil over the tortilla to encase the filling. Roll until the sandwich is completely rolled up. Fold the excess paper or foil over the top and bottom of the roll-up. To eat, peel back the paper or foil. Makes 6 Sandwich Roll-ups. Per Sandwich: 426 Cal; 16 g Total Fat (4
g Sat Fat); 34 g Carb; 6 mg Cholesterol; 475 mg Sodium; 33 g Protein; 2 g Fiber; 3 g
Sugars. Exchanges: 2 Starch; 4 Lean meat; 1 Veg; 3 Fat. NOT-YOUR-MOTHER'S
BAKED BEANS 4 slices bacon, diced Preheat oven to 350°F. Cook bacon until very crisp, then drain well. Combine diced cooked bacon with remaining ingredients in a 2-quart baking dish. Bake uncovered, for 1-1/2 hours. Note: If it is a hot day, use the crockpot, uncovered, on HIGH heat for 2 hours. Makes 8 Servings. Per (1/2-Cup) Serving: 127 Cal; 2 g Total Fat; 22 g Carb; 2 mg Cholesterol; 139 mg Sodium; 5 g Protein. Exchanges: 1-1/2 Starch.
MACARONI,
TOMATO, AND CORN SALAD 1 (8-ounce) package elbow macaroni Cook the macaroni according to package directions, drain, and transfer to a large bowl. Add the tomato, green onion, cucumber, and corn. In a separate bowl, blend the basil, yogurt, mayonnaise, lime juice, and garlic. Toss the dressing with the macaroni mixture, mixing well. Season with the salt and pepper. Cover and refrigerate until ready to serve, or serve immediately. Makes 8 Servings. Per Serving: 124 Cal; 2 g Total Fat; 24 g Carb; 1 mg Cholesterol; 36 mg Sodium; 4 g Protein; 2 g Fiber. Exchanges: 1-1/2 Starch.
STAR-SPANGLED
BACON 20 (1/2-ounce) slices Canadian bacon Cut bacon slices into stars with a 3-inch star-shaped cookie cutter. Reserve bacon trimmings for other uses. Place bacon in a 13- x 9- x 2-inch baking dish. Combine apple juice, water, honey, vinegar, and mustard in a small bowl, stirring well; pour over bacon. Cover and bake at 350°F for 15 minutes or until thoroughly heated. Transfer bacon to a serving platter using a slotted spoon. Yield: 10 Servings. Per (2 Slice/Star) Serving: 38 Cal; 1 g Total Fat; 3 g Carb; 9 mg Cholesterol; 260 mg Sodium; 4 g Protein. Exchanges: 1/2 Very Lean Meat.
RED,
WHITE AND BLUE FRENCH TOAST 1 cup fresh raspberries Combine first 4 ingredients in a medium bowl; toss gently. Cover and chill thoroughly. Combine egg substitute, milk, 1/4 cup powdered sugar, cinnamon, and vanilla in a shallow bowl, beating well. Dip each slice of bread, one at a time, in egg mixture, coating well. Coat a large nonstick skillet with cooking spray; place over medium heat until hot. Arrange 2 to 4 bread slices in skillet, and cook 4 to 5 minutes on each side or until browned. Repeat procedure with remaining bread slices. Sprinkle remaining 2 tablespoons powdered sugar evenly over toast; top evenly with fruit mixture. Makes 10 Servings. Per (1-Slice Toast & Fruit Topping) Serving: 140 Cal; 1 g Total Fat; 26 g Carb; 1 mg Cholesterol; 199 mg Sodium; 74 mg Calcium; 7 g Protein; 3 g Fiber. Exchanges: 1 Starch; 3/4 Fruit; 1/2 Very Lean Meat.
ICED
HAZELNUT COFFEE 6 cups strong brewed coffee Pour 6 cups brewed coffee into ice cube trays; freeze until firm. Combine hazelnut-flavored coffee, milk, and sugar; stir until sugar dissolves. Pour over coffee ice cubes; serve immediately. Yield: 2-1/2 Quarts (10 Cups). Per (1-Cup) Serving: 56 Cal; Trace Fat; 11 g Carb; 1 mg Cholesterol; 45 mg Sodium; 97 mg Calcium; 3 g Protein. Exchanges: 1/2 Starch; 1/4 Skim Milk.
POLKA
DOT PEACH PIE 5 medium ripe peaches, peeled and sliced, OR
1 package Preheat the oven to 375°F. In a large bowl, combine all the ingredients except the pie crust; mix well, and spoon into a 9-inch pie plate. Place the pie crust on a work surface and, using a 1-inch round cookie cutter or the top from a plastic water bottle, form polka dots by cutting out seven circles from the center, leaving a 1-inch border around the edge. Place the crust over the peach mixture. Pinch the crust to the pie plate and trim the edges to seal, then flute, if desired. Bake for 35 to 40 minutes, or until the crust is golden and the filling is bubbly. Let cool before serving. Makes 8 Servings. Per (1-Slice) Serving: 203 Cal; 10 g Total Fat (5 g Sat Fat); 27 g Carb; 15 mg Cholesterol; 126 mg Sodium; 1 g Protein; 1 g Dietary Fiber; 12 g Sugars. Exchanges: 2 Carb (1 Starch; 1 Fruit); 2 Fat.
CHEWY
PINEAPPLE PECAN SQUARES 1 cup unbleached flour Preheat oven to 350°F. Spray a 13- x 9-inch baking pan with nonstick vegetable cooking spray. Stir flours, sugar & margarine together until mixture is finely crumbled. Stir in nuts. Press 2 cups of flour mixture onto bottom of 13x9-inch pan. coating. Stir cinnamon, baking soda & salt into remaining flour mixture. Beat in egg, vanilla, light sour cream and vanilla yogurt until blended. Stir in pineapple. Pour batter evenly over pressed flour mixture in pan. Bake at 350F degrees for 40 minutes, or until batter pulls away from sides of pan. Cool slightly before cutting. Makes 24 squares. Per Square: 164 Cal; 4 g Total Fat; 31 g Carb; 6 mg Cholesterol; 133 mg Sodium; 2g Protein. Exchanges: 1 Bread/Starch; 1 Fat.
LOW-FAT
CHOCOLATE MOUSSE 2 (1.4-ounce) packages artificially
sweetened, low-fat, instant Mix the dry pudding with the evaporated milk for 1 to 2 minutes. Mix in the whipped topping. Place into individual dessert dishes and top with sliced strawberries. Makes 6 Servings. Per (1/2-Cup) Serving: 192 Cal; 1 g Total Fat; 31 g Carb; 6 mg Cholesterol; 345 mg Sodium; 14 g Protein; 1 g Fiber; 17 g Sugars. Exchanges: 2-1/2 Carbohydrate (1 Starch; 1-1/3 Skim Milk).
STRAWBERRY
FRUITSICLES 3-1/2 cups sliced fresh strawberries Combine strawberries, orange juice, yogurt, and honey in container of an electric blender; top with cover and process until smooth. Pour mixture evenly into paper cups. Cover tops of cups with aluminum foil, and insert a stick through foil into center of each cup. Freeze until firm. To serve, remove foil and peel paper cup away from Fruitsicles. Yield: 10 Fruitsicles. Per Fruitsicle: 70 Cal; <1 g Total
Fat; 16 g Carb; 1 mg Cholesterol; 13 mg Sodium; 42 mg Calcium; 1 g Protein;
|
