by Healthy Exchanges
Dear Readers, we are saddened to inform you that JoAnna M. Lund, writer of this Healthy Home Cooking column, passed away on Saturday, May 20th at her home in De Witt, Iowa, after a courageous four-year battle with Inflammatory Breast Cancer. Though we will miss her greatly, she asked that the staff continue sharing our Healthy Exchanges cooking tips. You will still be able to find us each quarter, and we hope you will continue to find our cooking tips a great help to you in your kitchens.
Hi! Thanks for joining us in our kitchen again, where the cooking is easy and the food is both healthy and tasty! Do we ever have a ton of new cooking tips for you! Enjoy!
KEEPING VEGGIES FRESH
To help fresh fruits and veggies stay fresh in salads and desserts, give them
a quick shower with lemon juice. We know you’ve heard that advice a million
times before! But did you ever hear our easy way to do that? Simply pour purchased
lemon juice into a kitchen spray bottle and store in the refrigerator. Then,
every time you use those fruits and veggies, just give them a quick spray with
your ‘lemon spritzer’. You’ll be amazed how this little trick
keeps your produce from turning brown so fast.
GOURMET DIET SUNDAES
For a special treat that tastes nothing like “diet,” try placing
1-1/2 tablespoons of any flavor fruit spread in a microwaveable safe container
and microwave on HIGH for about 15 seconds. Spoon a half-cup of sugar-free,
fat-free ice cream in a dessert dish and drizzle the hot fruit spread over top.
Enjoy without guilt! Some combinations to get you started are: apricot spread
over chocolate ice cream; strawberry spread over strawberry ice cream; or blueberry
spread over vanilla ice cream. Now, let your imagination be your guide!
DO
YOU SALSA?
Chunky salsa can be one of your best kitchen helpers! Here are a couple of suggestions:
(1) In a small saucepan, combine 1/4 cup of chunky salsa (I’ll leave the
degree of hotness up to you; I’m a mild salsa lover, myself), and one
(15-ounce) can of either green beans or carrots that you’ve rinsed and
drained. Cook over medium heat until the mixture is heated through. This makes
canned veggies sing notes they didn’t even know they could! (2) To make
a great dressing for a single-serving lettuce salad, combine two tablespoons
fat-free Ranch or Thousand Island salad dressing with two tablespoons chunky
salsa. It makes the dressing go twice as far and adds twice as much flavor!
A SALTY SUGGESTION
Back to those canned veggies. Never pay the higher price for the salt-free versions.
Instead, buy national brands when they are on sale. When ready to prepare one
of our recipes that calls for canned vegetables, simply open the can, place
the vegetables in a colander and rinse them for a few seconds under warm water.
You’re getting rid of most of the salt and saving money in the process!
Now for our Recipe Makeovers
CN of TN sent us a family favorite to revise in the Healthy Exchanges Way. She was mighty pleased with this!
OSOTO
FRUIT SALAD
Ingredients:
1 (4-serving) package JELL-O Sugar-Free Vanilla Cook-and-Serve pudding mix
1 1/4 cups water
1 (8-ounce) can pineapple tidbits, packed in fruit juice, drained, and 1/4 cup
liquid, reserved
1 (20-ounce) can Lucky Leaf No Sugar Added Cherry Pie Filling
1 (11-ounce) can mandarin oranges, rinsed and drained
3 cups cooked orzo pasta, rinsed and drained
1 1/2 cups Cool Whip Free
Instructions:
In a large saucepan, combine dry pudding mix, water, and reserved pineapple
liquid. Cook over medium heat until mixture thickens and starts to boil, stirring
constantly. Pour hot mixture into a large bowl. Stir in cherry pie filling,
mandarin oranges, and pineapple. Place bowl on a wire rack and let cool for
15 minutes. Add orzo pasta. Mix well to combine. Fold in Cool Whip Free. Refrigerate
for at least 30 minutes. Gently stir again just before serving.
HINTS:
(1) If you can’t find pineapple tidbits, use chunk pineapple and finely
chop. (2) Usually 2-1/2 cups uncooked orzo pasta cooks to about three cups.
Serves 12 (2/3 cup) Each serving equals: 100 calories, 0g fat, 3g protein, 23g carb., 50mg sodium, 7mg cholesterol, 1g fiber; Diabetic Exchanges: 1 starch, 1/2 fruit.
MR of PA sent an Italian recipe to have us lighten up. Officially, this is a salad—but it sure could pass for dessert!
IMPOSSIBLE LASAGNA PIE
Ingredients:
12 ounces extra-lean ground sirloin beef or turkey breast
1 (8-ounce) can Hunt’s Tomato Sauce
1 1/2 teaspoons JO’s Italian Seasoning or any Italian seasoning
1 cup + 2 tablespoons (4 1/2 ounces) shredded Kraft Reduced-Fat Mozzarella Cheese
1/2 cup fat-free cottage cheese
1/4 cup (3/4 ounce) Kraft Reduced Fat Parmesan Style Grated Topping
1 cup fat-free milk
1/2 cup + 1 tablespoon Bisquick Reduced Fat Baking Mix
2 eggs or equivalent in egg substitute
1/8 teaspoon black pepper
Instructions:
Preheat oven to 400 degrees. Spray a deep dish 10-inch pie plate with olive
oil-flavored cooking spray. In a large skillet sprayed with olive oil-flavored
cooking spray, brown meat. Stir in tomato sauce, JO’s Italian Seasoning,
and 1/2 cup mozzarella cheese. Remove from heat. Layer cottage cheese and Parmesan
cheese in prepared pie plate.
Spoon meat mixture evenly over top. In a blender container, combine milk, baking mix, eggs, and black pepper. Cover and process on BLEND for 30 seconds. Pour mixture evenly over meat mixture. Evenly sprinkle remaining 1/2 cup + 2 tablespoons mozzarella cheese over top. Bake for 30 to 35 minutes. Place pie plate on a wire rack and let set for five minutes. Divide into six servings.
Serves 6; Each serving equals: 224 calories, 8g fat, 24g protein, 14g carb.,
637mg sodium, 226mg cholesterol, 1g fiber
Diabetic Exchanges: 3 meat, 1/2 vegetable, 1/2 starch
We hope you enjoyed our time together in the kitchen. Remember, if you’d like us to revise one of your family favorites so it’s healthier, send your request to: Healthy Exchanges, PO Box 80, DeWitt, IA 52742.
Visit our Web site: www.healthyexchanges.com for more “common folk” healthy recipes to try. Until next time!