The Top 9 Stonesoup Salad Dressings

Top 9? Why not round it out to top 10? Well I thought through my favourite dressings and this is what came up. I could have stretched it to one more but I liked the sound of 9. I vary my ratios of oil to vinegar etc all the time. The recipes below should be taken as a guide only. Unless otherwise indicated they should make enough to dress a bag of prewashed leaves. But again it’s all up to you.

1. caramelised red wine vinegar & wholegrain mustard This is my favourite dressing at the moment, especially for a salad to accompany a big fryup for brunch. I’ve been getting my caramelised red wine vinegar from Norton St Grocer. If you can’t find any, regular red wine vinegar with a teaspoon of honey makes a good substitute.

1 tablespoon caramelised red wine vinegar
1 tablespoon wholegrain mustard
3 – 4 tablespoons extra virgin olive oil
2. aged balsamic & olive oil dressing An oldie but a goodie. I love the sweetness of balsamic that is so well combined with the vinegar during the
aging process that it seems to be almost savoury. I have been known to make a 1:1 oil:balsamic dressing if
I’m in the mood for something really punchy. But the 1:2 below is more common. Classic to dress peppery
wild rocket.
2 tablespoon aged balsamic vinegar
4 tablespoons extra virgin olive oil
3. tarragon vinegar & dijon mustard dressing I love tarragon vinegar, it tempers the flavour of fresh tarragon and gives an interesting twist. To make your
own, just shove 1/2 bunch tarragon in a bottle of white wine vinegar and allow it to sit for a few weeks. It will
keep for ages. This dressing is also lovely with a regular white wine or Champagne vinegar.
1 tablespoon tarragon vinegar
1 tablespoon dijon mustard
4 tablespoons extra virgin olive oil
4. lemon juice & white wine vinegar dressing If you’re in an indecisive mood, this is the dressing for you. Sometimes I find lemon juice dressings to be a
bit too ‘lemony’ without being sharp enough, this is where the wine vinegar helps.
1 tablespoon lemon juice
1 tablespoon white wine vinegar
4 tablespoons extra virgin olive oil
5. onion & wine vinegar dressing This is a lovely hearty, almost meaty dressing. I love it to dress a salad of warm lentils but it’s also good on
leaves. This one keeps well in the fridge which is just as well since it takes a while to make. I LOVE how the
onions soak up the vinegar and give little acidic bursts of freshness.
1 large brown onion, finely chopped
1 cup olive oil
1/4 cup sherry or other wine vinegar
Heat oil in a small saucepan and add onion. Simmer over a low heat until onion is soft but not brown.
Remove from the heat and add vinegar and season. Allow to sit for at least 10 minutes for the onions to
soak up the vinegar.
6. tahini lemon dressing Inspired by Sam & Sam Clarke of Moro Restaurant and Cookbook fame. I originally discovered this dressing
for a roast pumpkin and chickpea salad but it’s lovely as a sauce for fish, or even to dress a salad with lots
of crunchy greens like snowpeas or fresh asparagus. Haven’t yet used it to dress normal leaves.
1 clove garlic, finely pounded
4 tablespoons lemon juice
4 tablespoons tahini
3 tablespoons water
2 tablespoons extra virgin olive oil
7. simple lemon juice dressing This is easily my most minimalist salad dressing. Forget about the oil and just squeeze lemon juice over. Good
with a simple salad of tuna and mixed leaves.
8. the token creamy dressing I’m not the biggest fan of creamy salads. Something about the way the dressing doesn’t look right on the leaves.
On potatoes it’s another story. This dressing also doubles as a sauce for fish or chicken. The quantities below
make a bit over a cup of dressing which will be way more than you need to dress a bag of leaves.
2/3 cup whole egg mayonnaise
1/3 cup natural yoghurt
1 - 2 tablespoons lemon juice
1/2 small clove garlic, crushed, optional
9. caper dressing Another cooked dressing, this is great for main course salads that have fish or cheese starring in them. I’ve made
it with and without the chives and both are good. It might feel a bit weird to be cooking the parsley but it adds a
whole different difficult-to-describe-dimension to the salad.
½ bunch flat leaf parley, leaves picked
½ bunch chives, finely chopped
1 tablespoon capers in salt, well washed
¼ cup extra virgin olive oil
2 tablespoons lemon juice, or to taste
Place parsley leaves in a strainer and pour over boiling water. Run under the cold water tap, then squeeze
dry and chop finely. Place in a small saucepan with capers and remaining oil and heat until it starts to sizzle.
Remove from the heat and stir in lemon juice and chives and season.

Pea & pasta soup with bacon

This is my take on the classic ham and pea soup. Frozen peas are a life saver when you’re in the mood for something green and the larder is empty. Peas are one of those vegetables that start to loose their natural sweetness and flavour as soon as they are picked so unless you have access to peas straight from the plant, frozen will generally taste better.
I’ve used bacon instead of ham and served it in chunks on top but you could skip the bacon and use vegetable stock if you wanted a vegetarian soup.

4 rashers bacon
4 cups chicken stock
1/2 packet frozen peas (250g or 1/2lb)
200g or 7oz macaroni or other small pasta
1/2 bunch chives, chopped, optional

Cook bacon under a broiler or overhead grill until brown and crispy. Meanwhile bring the stock to the boil in a large saucepan. Add peas and pasta and boil for about 8 minutes or until the pasta is cooked. Stir through chives, if using. Taste and season.
Serve soup topped with bacon pieces.

zucchini (courgette) soup

The fastest way to grate zucchini is using a food processor. If you don’t have one you could get some exercise and grate with a hand grater. Or just cut the zucchini into small chunks - they’ll take a little longer to cook.
The herbs add a some freshness at the end but the soup will be lovely
without it.

2 cloves garlic, finely sliced
4 medium zucchini, grated
2 cups tomato passata
1/2 bunch basil or flat leaf parsley, leaves picked
parmesan cheese, to serve

Heat 2 tablespoons olive oil in a large saucepan and cook garlic over a high heat for 30 seconds or until just starting to brown. Add zucchini and cook stirring for a couple of minutes. Add passata and 2 cups water and bring to the boil. Simmer for 7-8 minutes or until zucchini is tender.
Taste and season and toss through herbs. Serve with cheese grated
on the top.

Chicken & couscous soup

Couscous is brilliant in soup as it cooks quickly and adds a lovely hearty texture to make your soup more of a meal-in-a-bowl.
If you have access to kale or other greens they may be substituted for the baby spinach for a more rustic soup.

6 cups chicken stock or broth
2 chicken breasts, finely sliced into ribbons
1/2 cup couscous
2 bags baby spinach, washed
4-5 tablespoons lemon juice
Bring the stock to the boil in a large saucepan.

Add chicken and cook for 2 - 3 minutes or until just cooked through. Scoop our the chicken and divide between 4 bowls. Keep warm. Meanwhile return the broth to the boil. Add couscous and return to the boil then stir through the spinach leaves until they are just wilted. Add lemon juice, season and taste. Add a little more lemon juice if you think it needs it. Divide couscous and spinach broth between the bowls and serve hot.

Veggie laksa

Laksa is a wonderful coconut milk based noodle soup that hails from Malaysia. These days you can get commercial laska or other Thai curry pastes that take all the hard work out of it.
I’ve used Singapore noodles in this recipe which are a fine version of fresh hokkien noodles but I have eaten laksa with rice noodles and even a combination of the two so feel free to substitute.
I’ve cheated a little on the 5 ingredient rule by including ‘mixed chopped vegetables’ as a single ingredient. I actually used a carrot, a zucchini and a red pepper, all cut into little batons. Chicken laksa is also really popular.
Prawn or shrimps are lovely cooked in the spicy fragrant coconut broth.

350g (3/4lb) fresh Singapore noodles
60g (2oz) Laksa paste or other Thai curry paste
1 large can coconut cream (1 1/2 cups)
2 cups mixed chopped vegetables (see note above)
handful fresh basil leaves

Place noodles in a heatproof bowl and cover with boiling water. Allow to stand for 1 minute then massage to loosen into individual strands. Drain. Meanwhile heat 2 tablespoons of peanut or other vegetable oil in a large saucepan over high heat. Add curry paste and stir fry for 30 seconds. Quickly add coconut cream and 2 cups boiling water. Bring to the boil and add vegetables. Simmer for 2 minutes or until the vegetables are cooked to your liking.
To serve, divide noodles between 3 bowls. Pour over soup and vegetables and top with basil leaves

simple soba noodle soup

Soba noodles are made of buckwheat as well as regular wheat and have a subtle ‘healthy’ flavour. Most other noodles could be used here if you prefer. Likewise, the veg can be varied to suit your taste (and what you have in the fridge!) baby spinach would be lovely.
Remember that the noodles are going to keep cooking in the broth after you’ve served up so best to slightly undercook first.
1 1/2 cups vegetable stock
handful soba noodles (approx 50g or 2oz)
3 heads baby bok choy, leaves separated
large pinch chilli flakes, optional
1 – 2 tablespoons soy sauce
Bring stock to the boil in a medium saucepan. Add noodles and simmer for 2 minutes.
Add bok choy and chilli and 1T soy sauce and simmer for another minute or until noodles are only just cooked (see note above).
Remove from the heat. Taste and add extra soy if needed. Serve hot.

Cheese on toast

The choice of cheese is in your court. The mayo makes it a bit moister so you could easily use hard cheese such as parmesan or manchengo.
For me right now, Irish cheddar is where it’s at.
Also lovely with a slice or two of smoked ham layered under the cheese.
For an even more rich experience replace the mayo with an egg yolk.
2 slices rustic bread
butter
2 handfuls grated cheese
1 teaspoon wholegrain mustard
1tablespoon whole egg mayonnaise
Preheat oven to 250C (480F).
Generously butter bread and place on a baking tray lined with foil or baking paper. Bake for 3 minutes or until butter is melted.
Combine cheese, mustard and mayo. Completely cover the bread with the cheese mixture.
Bake for another 5 minutes or until the cheese is melted and bubbling with golden brown patches.

Bocadillo with jamon

The humble bocadillo is the ultimate minimalist Spanish sandwich. Just a baguette filled with some meat, cheese, omelette or tuna. The Spanish do not add lettuce, pickles, onions, mustard or mayonnaise to their bocadillo. Sometimes the bread is moistened by rubbing the cut side of a tomato onto the bread, or drizzling some olive oil – or both. But mostly it’s just bread and one filling. I find good quality jamon is flavoursome and moist enough to enjoy on its own.
If you’re lucky enough to be in Spain you could make this sandwich with a different type of jamon every day. Proscuitto or parma ham would make good substitutes.
If you’re feeling nervous that your sandwich will be too dry, serve with some good extra virgin olive oil on the side. But please try it without the oil first.
1/2 – 1/3 baguette
2 – 4 slices jamon
Break open baguette.
Layer with jamon, close up and enjoy.

Cheese with celery

This is more of an idea than an exact recipe. It came from wanting to enjoy some cheese without the heaviness of bread or crackers.
There’s something just so good about crunching into a stick of celery and even better when it has a bonus piece of rich soft cheese attached.
This works best with softer cheese but I’ve also tried it successfully with parmesan and manchego.
bunch celery
perfectly ripe cheese
Wash celery and trim the base to break it into individual ribs.
Leave the leaves intact on the inner ribs and discard the darker green leaves of the outer ribs.
Place celery on a platter next to the cheese and season with salt & pepper.

White bean & parmesan puree

Feel free to use whichever white beans you prefer. Canellini, butter beans, borlotti or even fava would all work. I’m also thinking that chickpeas would be lovely but haven’t tried them out yet.
This puree is a quick and easy starter to serve with warm pita bread or your favourite dipping vehicle. Another option is to serve it on crostini - thin slices of baguette that have been toasted on one side and rubbed with a cut clove of garlic while still hot.
1 can canellini beans (400g /14oz), drained
1 - 2 cloves garlic
1/3 cup extra virgin olive oil
60g (2oz) parmesan cheese, finely grated
3 - 4 tablespoons lemon juice
Place all ingredients in a food processor and whizz until very smooth. Season to taste, adding a little more lemon juice if you think it needs it.
Serve at room temperature with pita or other bread.

Crostini with buffalo mozzarella, peppers & basil

The success of this starter is all in the cheese. If you can’t find the freshest buffalo mozzarella, don’t be tempted to use stringy, ordinary mozzarella or boccincini. The best substitute would be a fresh goats cheese or even some humble ricotta.
You can roast the peppers yourself, but I find that the jars of pre-prepared roast peppers or capsicum are perfectly fine if you’re short of time.
8 thin slices baguette
1 large ball bufffalo mozzarella, torn into chunks
roasted & peeled red pepper (capsicum), finely sliced
a few fresh basil leaves
Toast baguette slices lightly on one side.
Layer each round with mozzarella chunks, top with a few slices of pepper (capsicum) and a basil leaf or two.

crostini with smoked salmon & sour cream

This is one of those effortless starters that feels a little bit special but can be made in a flash from ingredients from your supermarket.
If you don’t have access to capers, chopped chives or parsley would work well. It’s more about getting some visual greenery and freshness.
Baguettes are lovely for crostini but I’ve also used crackers or larger slices of sourdough cut into small, bite sized pieces.
8 thin slices baguette
100g (3 oz) smoked salmon, sliced
sour cream
capers
lemon cheeks, to serve
Toast baguette slices lightly on one side.
Layer each round with smoked salmon, top with a dollup of sour cream and sprinkle with a few capers and lots of freshly ground black pepper.

warm butter beans with rosemary & garlic

You can either serve this as bruschetta with the beans dished up on toast
that has been rubbed with the cut side of a clove of garlic. Alternatively,
serve the beans in the middle of the table with bread on the side so your
guests can help themselves.
I’ve made this with cannellini beans and butter beans and I have a slight
preference for the slightly larger, firmer butter beans. Borlotti beans would
also work well as would chickpeas.
1 can butter beans (400g /14oz), drained
1-2 cloves garlic, peeled & finely sliced
2 small sprigs rosemary, leaves picked
pinch chilli flakes, optional
Heat a small frying pan over a medium heat and add 3 tablespoons
olive oil. Add remaining ingredients and stir fry beans until they are
golden and warmed through.
Season well and serve with a drizzle of peppery extra virgin olive oil.

Sample Menu Ideas

Breakfast
1 ½ cup Raisin Bran
1 cup milk (preferably skim or 1%)
banana or ½ cup 100% juice
Lunch
6” Turkey Sub w/ veggies
baked Doritos
Water, milk, or tea
Snack
fruit, pudding, or granola bar
Dinner
1 cup cooked pasta
½ cup pasta sauce
shredded cheese
3oz chicken breast
1 cup milk
fruit or vegetables
Snack
½ - 1 cup ice cream

Breakfast
english muffin with light cream cheese
mocha made with skim milkfruit
Snack

Homestyle Biscuits

Update your homestyle biscuits with this easy, low-fat recipe.
2 cups all purpose flour
2 teaspoons baking powder
¼ teaspoon baking soda
¼ teaspoon salt
2 tablespoons sugar
⅔ cup low-fat (1%) buttermilk
3 tablespoons + 1 teaspoon vegetable oil


1.Preheat oven to 450 F
2.In medium bowl, combine flour, baking powder, baking soda, salt, and sugar.
3.In small bowl, stir together buttermilk and oil. Pour over flour mixture and stir until well mixed.
4.On lightly floured surface, knead dough gently for 10–12 strokes. Roll or pat dough to ¾-inch thickness. Cut with a 2-inch round biscuit or cookie cutter, dipping cookie cutter in flour between cuts. Transfer biscuits to an ungreased baking sheet.
5.Bake for 12 minutes or until golden brown. Serve warm.

Two homemade biscuitsTwo homemade biscuitsTwo homemade biscuitsTwo homemade biscuitsTwo homemade biscuitsTwo homemade biscuits

Yield: 15 servings
Serving size: 1 biscuit
Calories 99
Total Fat 3 g
Saturated Fat 0
g Cholesterol 0 mg
Sodium 72 mg
Total Fiber 1 g
Protein 2 g
Carbohydrates 15 g
Potassium 102 mg

Good-for-You Cornbread

This is not only good for you, but good in you—making it a healthy comfort food.
1 cup cornmeal
1 cup flour
¼ cup sugar
1 teaspoon baking powder
1 cup low-fat (1%) buttermilk
1 egg, whole
¼ cup margarine, regular, tub
1 teaspoon vegetable oil (to grease baking pan)

1.Preheat oven to 350 F
2.Mix together cornmeal, flour, sugar, and baking powder.
3.In another bowl, combine buttermilk and egg. Beat lightly.
4.Slowly add buttermilk and egg mixture to dry ingredients.
5.Add margarine and mix by hand or with mixer for 1 minute.
6.Bake for 20–25 minutes in an 8 x 8-inch, greased baking dish. Cool. Cut into 10 squares.



Yield: 10 servings
Serving size: 1 square
Calories 178
Total Fat 6 g
Saturated Fat 1 g
Cholesterol 22 mg
Sodium 94 mg
Total Fiber 1 g
Protein 4 g
Carbohydrates 27 g
Potassium 132 mg

Table of Contents

Introduction
Good food is one of life’s great joys. And good meals are a shared pleasure at the heart of African American family life and special celebrations. This recipe book brings together many African American favorite recipes, prepared in a heart healthy way, lower in saturated fat, cholesterol, and sodium! It shows how to prepare dishes in ways that help protect you and your family from heart disease and stroke. This is important because heart disease and stroke are the first and the third leading cause of death for African Americans. By making small changes in the way you and your family eat, you can help reduce your risk for heart disease and stroke.
This updated recipe book includes new recipes, along with some of your old favorites. New information on heart healthy food substitutions and food safety is also included.
So, make a start today. Give those old favorites a new, tasty, heart healthy makeover. And help keep the heart of your family strong!

Microwave Chicken Tortilla Soup

Microwave Chicken Tortilla Soup
1 (14-oz.) bag whole-kernel corn, frozen
1 (15-oz.) can black beans
1 (15-oz.) can kidney or cannellini beans
1 (14.5-oz.) can diced tomatoes, no sodium
1 (4-oz.) can green chilies, chopped, drained
1 (14.5-oz.) can chicken broth, low sodium
1 (10-oz.) can chunked chicken
1 (10-oz.) can cheddar cheese soup (reduced fat and/or sodium)
Optional toppings: Crushed tortilla chips, shredded cheese, diced tomatoes
Open all the cans. Drain and rinse beans in a strainer. Place all ingredients in a large microwave-safe bowl and cover with plastic wrap. Cook on high for 18 minutes, stirring three times or until chicken is heated through. Serve.
Alternate directions: Place in a large pot on the stove and heat thoroughly.
Refrigerate leftovers. Use to top baked potatoes, pasta or rice. Or freeze in meal-sized portions if you will not use the leftovers within three days.
Makes 10 servings. Per serving: 170 calories,
4 grams (g) fat, 13 g protein, 22 g carbohydrate,
5 g fiber and 520 milligrams sodium

Tex-Mex Chicken

Tex-Mex Chicken and Beans Salad
1 (10-oz.) can chunked chicken, drained
1 (15- to 19-oz.) can red kidney beans, no salt, drained
1 (4-oz.) can green chilies, chopped, drained
1/2 c. hot taco sauce
1 c. Monterey Jack and/or Cheddar cheese, shredded
1 large tomato, diced
1 bag of chopped romaine lettuce
In 10-inch round baking dish or other microwave-safe dish, combine chicken, beans, chilies and taco sauce. Cook, covered with plastic wrap, on high five to seven minutes until heated through, stirring once. Toss lettuce, tomatoes and cheese, then dish salad and top with the chicken mixture. You also could top with salsa, onions and sour cream if desired.
Makes six servings. Per serving: 200 calories,
8 g fat, 18 g protein, 14 g carbohydrate, 3 g fiber,
470 mg sodium

Microwave Scrambled Eggs

1 egg
1 Tbsp. milk or water
Spray glass bowl or other microwave-safe dish with nonstick spray. Add milk or water and egg, blending lightly with fork. Cover with plastic wrap and cook for 30 to 45 seconds for one egg. Remove from microwave; stir. Cover and let stand two to three minutes. Season to taste.
Variations:
- Add onions, peppers or other vegetables before microwaving to add color and flavor to your eggs.
- Sprinkle with cheese or top with salsa after taking the eggs out of the microwave.
Makes one serving.
Per serving: 70 calories, 5 g

Microwave Sweet Potato

Microwave Sweet Potato or Baked Potato
1 Medium-sized sweet potato or Russet potato
Scrub the outside of the potato with a vegetable brush under cool running water to remove dirt. Puncture a few times with a fork to allow the steam to escape. Place the potato on a paper towel in a microwave-safe dish. Cook on high for six to seven minutes. Turn over and rotate the potato half way through cooking.
Variations:
- Top baked potato with veggies, cheese, chili or whatever else you would like.
- Top sweet potato with a little cinnamon and sugar or salt and pepper.
Sweet Potato - Makes one serving. Per serving: 150 calories, 0 g fat,
2 g protein, 38 g carbohydrate, 4 g fiber, 70 mg sodium
Potato - Makes one serving. Per serving: 160 calories, 0 g fat, 4 g protein,
36 g carbohydrate, 4 g fiber, 20 mg sodium

Microwave Meatloaf

1/3 c. rolled oats
1 egg, slightly beaten
1 clove garlic, minced
1/3 c. finely chopped onion
1 (8-oz.) can tomato sauce, no sodium
1/8 tsp. pepper
11/2 lbs. lean ground beef or pork
1/4 c. ketchup
Mix oats, egg, garlic, onion and pepper. Crumble ground beef into mixture and blend thoroughly. Press into 9- by 5-inch loaf pan (microwaveable) and cover loosely with paper towel. Microwave on high seven minutes, rotate pan and microwave seven more minutes. Rotate once more and microwave five more minutes or until internal temperature reaches 160 degrees. Spread with ketchup and recover loosely with paper towel. Microwave at medium (50 percent) until ketchup is heated, two to three minutes
Makes eight servings. Per serving: 140 calories,
4.5 g fat, 18 g protein, 7 g carbohydrate, 1 g fiber,
140 mg sodium

Cook It Safe

“Cook It Safe!” When Microwaving
 

Know what wattage your microwave is and compare that to the wattage stated in the packaged food’s cooking directions. The lower the wattage, the slower the microwave cooks your food, so adjust cooking times accordingly.
 

Read and follow package cooking directions.
 

Be sure to arrange food items evenly in microwave-safe dishes and add water if needed. You can cover any dish with a lid or plastic wrap before cooking to help keep in moisture.
 

Defrost and cook large cuts of meat and other frozen foods on medium power (50 percent) rather than high power (100 percent); this allows heat to reach the center without overcooking outer areas. When defrosting food, use 30 percent power or the defrost setting on the microwave.
 

Stir and rotate your food half way through cooking to prevent cold spots or areas where harmful bacteria can survive.
 

Prevent burns by removing your food from the microwave carefully. Use potholders and uncover foods away from your face so steam can escape.
 

Observe recommended “standing time.” The “stand time” means the food continues to cook to a higher temperature after it’s removed from the microwave.
 

Use a food thermometer to be sure your food is cooked to the proper temperature.

Which Containers Are Microwave Safe?

Safe for microwave use:

Glass, ceramic cookware and those labeled safe for microwave use
 

Microwave-safe plastic wraps, wax paper, cooking bags, parchment paper and white microwave-safe paper towels. 

Not safe for microwave use:

Margarine tubs, whipped topping bowls, cheese containers and other disposable plastic containers because they melt from increased temperatures, which causes harmful chemicals to get into your food
 

Carry-out containers from restaurants or plastic foam (unless they specifically state microwave safe)
 

Foam-insulated trays and plastic wraps on fresh meats from grocery stores.

Note: Discard containers that hold prepared microwavable meals after you use them because they are meant for one-time use.

Tips for Saving Space

Compare unit prices of different sizes of foods. If the smaller container does not cost considerably more, buying the smaller size may be a good way to save cupboard space.

 Get rid of unnecessary cookware. Some essentials to keep might include a frying pan, sauce pan, slow cooker, measuring cups, spatula and other equipment you use often.

Plan weekly menus considering what you have on hand and what is on sale at the grocery store. Buy only the groceries you need for the week.

When planning your menus, consider which foods can be cooked in a limited space with a slow cooker, microwave or single pan.

Take advantage of leftovers by eating them the next day. Consider taking them to work or school in a small cooler.

Be creative to maximize the space you have. Can you store your toaster on top of your microwave? Can you store small dishes in your slow cooker when it is not in use? Will your frying pan and sauce pans all nest in one stack?

 If you do not have a lot of refrigerator space, buy canned vegetables and fruits instead of fresh. Canned versions still provide great nutrition, and you can store them at room temperature.

Wash dishes after each meal. Leaving out dirty dishes will make your kitchen feel more cramped and can create odors that impact your entire living space. If you do not have access to a space to wash dishes with warm, soapy water, consider using disposable paper products.

Cooking in Small Spaces

Cooking in Small Spaces Using a Microwave Oven

When deciding what to make for dinner, people usually consider taste, cost and convenience. Even if you have little time for meal preparation or live in a location with minimal cooking space, you still should consider nutrition.
Proper nutrition provides the nutrients and energy we need to stay healthy, and with just a few tips and suggestions, you can prepare and eat nutritious and satisfying foods in most living situations.

What do you know already?

(The answers are on Page 4.)
1 True or False: You can heat foods in take-out containers, old whipped topping bowls or margarine tubs in a microwave oven.
2 When using this cooking method, you should stir the food halfway through and rotate the cooking dish to eliminate uneven cooking temperatures or cold spots:
a) Baking
b) Grilling
c) Microwaving
d) Heating on the stovetop
3 Which one of these dishes is not microwave safe?
a) Glass bowl
b) Plastic foam cup
c) Ceramic bowl
d) Bowl labeled microwave safe

OLD-FASHIONED BREAD PUDDING

with APPLE RAISIN SAUCE
1 Preheat the oven to 350° F. Spray an 8-inch x
8-inch baking dish with vegetable oil spray. Lay
the slices of bread in the baking dish in two rows,
overlapping them like shingles.
2 In a medium mixing bowl, beat together the egg,
egg whites, milk, ¼ cup sugar, brown sugar, and
vanilla. Pour the egg mixture over the bread.
3 In a small bowl, stir together the cinnamon,
nutmeg, cloves, and 2 teaspoons sugar. Sprinkle
the spiced sugar over the bread pudding. Bake the
pudding for 30 to 35 minutes, until it has browned
on top and is firm to the touch.
4 Serve warm or at room temperature, with warm
apple-raisin sauce.
APPLE RAISIN SAUCE
Stir all the ingredients together in a medium saucepan.
Bring to a simmer over low heat. Let the sauce simmer
5 minutes. Serve warm.
I N G R E D I E N T S
10 slices whole wheat
bread
1 egg
3 egg whites
1½ cups skim milk
¼ cup granulated sugar
¼ cup brown sugar
1 teaspoon vanilla extract
½ teaspoon cinnamon
¼ teaspoon nutmeg
¼ teaspoon cloves
2 teaspoons sugar

ANGEL FOOD CAKE with MIXED BERRIES

NUTRITION CONTENT
Per Serving
Makes 6 servings
calories: 387
total fat: 1.04g
saturated fat: 0.07g
carbohydrates: 88.64g
protein: 9g
cholesterol: 0mg
sodium: 747mg
dietary fiber: 6.70g
1 Bake or buy an angel food cake.
2 Cut tops off one pint of strawberries. Combine
with ½ pint of blackberries, ½ pint of blueberries,
and strawberry glaze. Reserve remaining berries for
garnish.
3 Mix well so that berries are thoroughly coated with
glaze.

SWEET POTATO CUSTARD

NUTRITION CONTENT
Per Serving
Makes 6 servings
calories: 144
total fat: 2g
saturated fat: 0.7g
carbohydrates: 20g
protein: 6g
cholesterol: 92mg
sodium: 235mg
dietary fiber: 1.4g
1 In a medium bowl, stir together sweet potato and
banana. Add milk, blending well. Add brown
sugar, egg yolks, and salt, mixing thoroughly.
2 Spray a 1-quart casserole with non-stick spray coating.
Transfer sweet potato mixture to casserole.
3 Combine raisins, sugar, and cinnamon; sprinkle
over top of sweet potato mixture. Bake in a preheated
300° F oven for 45 to 50 minutes or until a
knife inserted near center comes out clean.

WINTER and SUMMER CRISP

NUTRITION CONTENT
Per Serving
Makes 6 servings
calories: 284
total fat: 6g
saturated fat: 1g
carbohydrates: 54g
protein: 3g
cholesterol: 0mg
sodium: 56mg
dietary fiber: 5g
1 In a medium bowl, combine sugar, flour, and
lemon peel; mix well. Add apples and cranberries;
stir to mix. Spoon into a 6-cup baking dish.
2 In a small bowl, combine oats, brown sugar, flour,
and cinnamon. Add melted margarine; stir to mix.
Sprinkle topping over filling.
3 Bake in a 375° oven for 40 to 50 minutes or until
filling is bubbly and top is brown. Serve warm or at
room temperature.

FRUIT SALAD

NUTRITION CONTENT
Per Serving
Makes 6 servings
calories: 313
total fat: 9.20g
saturated fat: 7.72g
carbohydrates: 61.21g
protein: 3.71g
cholesterol: 0mg
sodium: 10mg
dietary fiber: 9.31g
1 Wash all fresh fruits well. Slice grapes. Slice strawberries
and remove stems. Peel orange, slice and
remove seeds and membranes, and cut into bitesize
pieces. Peel apples, remove core, and cut into
small pieces. Combine fruit in large bowl.
2 Add fruit cocktail.

GARDEN POTATO SALAD

I N G R E D I E N T S
3 lbs potatoes (6 large)
1 cup chopped celery
½ cup sliced green
onion
2 tablespoons
chopped parsley
DRESSING
1 cup low-fat cottage
cheese
¾ cup skim milk
3 tablespoons
lemon juice
2 tablespoons
cider vinegar
½ teaspoon
celery seed
½ teaspoon dillweed
½ teaspoon dry mustard
½ teaspoon
white pepper
1 In a blender, blend cottage cheese, milk, lemon
juice, vinegar, celery seed, dillweed, dry mustard,
and white pepper until smooth. Chill for 1 hour.
2 Scrub potatoes; boil in jackets until tender. Cool;
peel. Cut into ½-inch cubes. Add celery, green
onion, and parsley.

CHILLIN’ OUT PASTA SALAD

Cook pasta according to package directions. Drain;
cool.
2 In a large bowl stir together yogurt, mustard, and
herb seasoning. Add pasta, celery, and green onion;
mix well. Chill at least 2 hours.
3 Just before serving, carefully stir in shrimp and
tomatoes.
I N G R E D I E N T S
8-ounce (2½ cups)
medium shell pasta
1, 8-ounce carton (1
cup) plain nonfat yogurt
2 tablespoons
spicy brown mustard
2 tablespoons salt-free
herb seasoning
1½ cups chopped
celery
1 cup sliced green
onion
1 lb cooked small
shrimp
3 cups coarsely
chopped tomatoes
(about 3 large)

HONEY CANDIED YAMS

I N G R E D I E N T S
3 small yams
¼ cup honey
½ cup water
¼ teaspoon ground
nutmeg
1 tablespoon
light margarine
¼ teaspoon lemon
flavor
1 Wash and peel yams. Cut in quarters and then cut
into 2 pieces each. Rinse pieces.
2 Place yams, honey, water, nutmeg, margarine, and
flavor in a sauce pan and heat until boiling.
3 Turn heat down to medium, cover and let simmer
until all water boils out and the sauce is syrupy.
NUTRITION CONTENT

GARLIC MASHED POTATOES

I N G R E D I E N T S
1 lb potatoes (2 large)
2 cups skim milk
2 large cloves garlic,
chopped
½ teaspoon
white pepper
1 Peel potatoes; cut in quarters. Cook, covered, in a
small amount of boiling water for 20 to 25 minutes
or until tender. Remove from heat. Drain. Cover
the pot.
2 Meanwhile, in a saucepan over low heat, cook garlic
in milk until garlic is soft, about 30 minutes.
3 Add milk-garlic mixture and white pepper to
potatoes. Beat with an electric mixer on low speed
or mash with a potato masher until smooth.
Use low-fat (1% or 2%) or nonfat/skim milk
instead of whole milk.
NUTRITION CONTENT

MIXED GREENS

1 Rinse greens well, removing stems. In a large pot of boiling water, cook greens rapidly, covered, over medium heat for about 25 minutes or until tender.
2 Serve with some of the pot liquor (liquid from the cooked greens). If desired, cut greens in pan with a sharp knife and kitchen fork before serving.


Beet greens like collards, mustard and turnip greens are a good source of potassium which helps maintain healthy blood pressure. Potassium counteracts the effect of sodium on blood pressure. Too much sodium causes the blood pressure to rise. Dark green leafy vegetables are naturally high in potassium and low in sodium.

NEW ORLEANS RED BEANS

1 Pick through beans to remove bad beans; rinse
thoroughly. In a 5-quart pot, combine beans,
water, onion, celery, and bay leaves. Bring to
boiling; reduce heat. Cover and cook over low heat
for about 1½ hours or until beans are tender. Stir
and mash some of the beans against side of the pan
to thicken the mixture.
2 Add green pepper, garlic, parsley, thyme, salt, and
black pepper. Cook, uncovered, over low heat until
creamy, about 30 minutes. Remove bay leaves.
3 Serve over hot, cooked brown rice, if desired.

SUCCOTASH

I N G R E D I E N T S
10-ounce whole kernel
corn (frozen)
10-ounce cut okra
15-ounce canned

tomatoes (undrained)
½ cup chopped onions
Tabasco sauce to taste
Salt and black pepper
to taste

1 Combine lima beans, margarine, corn, tomatoes,
onions, Tabasco sauce, salt, and pepper in a pan.
2 Bring to a boil, reduce heat, and simmer for 20
minutes.

HOT’N SPICY SEASONING

Mix together all ingredients. Store in airtight container.
Makes about ¹/³ cup.

I N G R E D I E N T S
¼ cup paprika
2 tablespoons
dried oregano, crushed
2 teaspoons
chili powder
1 teaspoon
garlic powder
1 teaspoon
black pepper
½ teaspoon
red (cayenne) pepper
½ teaspoon dry mustard

BAKED PORK CHOPS

I N G R E D I E N T S
6 lean center–cut pork
chops, ½ inch thick
1 egg white
1 cup evaporated
skim milk
¾ cup cornflake crumbs
1¼ cup fine dry bread
crumbs
2 tablespoons
Hot ‘n Spicy Seasoning
(see recipe on page 19)
1½ teaspoon salt
nonstick spray coating


1 Trim all fat from chops.
2 Beat egg white with evaporated skim milk. Place
chops in milk mixture; let stand for 5 minutes,
turning chops once.
3 Meanwhile, mix together cornflake crumbs, bread
crumbs, Hot ‘n Spicy Seasoning and salt. Remove
chops from milk mixture. Coat thoroughly with
crumb mixture.
4 Spray a 13-inch x 9-inch baking pan with nonstick
spray coating. Place chops in pan; bake in 375°
oven for 20 minutes. Turn chops; bake 15 minutes
longer or until no pink remains.

NUTRITION CONTENT
Per Serving
Makes 6 servings
calories: 186
total fat: 4.9g
saturated fat: 1.8g
carbohydrates: 16g
protein: 17g
cholesterol: 31mg
sodium: 393mg
dietary fiber: 0.2 g

SPAGHETTI with TURKEY MEAT SAUCE NUTRITION CONTENT

NUTRITION CONTENT
Per Serving
Makes 6 servings
calories: 330
total fat: 5g
saturated fat: 1.3g
carbohydrates: 42g
protein: 29g
cholesterol: 60mg
sodium: 280mg
dietary fiber: 2.7g
I N G R E D I E N T S
1 lb ground turkey
1, 28-ounce can tomatoes, cut up
1 cup finely chopped
green pepper
1 cup finely chopped
onion
2 cloves garlic, minced
1 teaspoon dried
oregano, crushed
1 teaspoon black
pepper
1 lb spaghetti
non-stick cooking spray
1 Spray a large skillet with non-stick spray coating. Preheat over high heat. Add turkey; cook, stirring occasionally, for 5 minutes. Drain fat.
2 Stir in tomatoes with their juice, green pepper, onion, garlic, oregano, and black pepper. Bring to boiling; reduce heat. Simmer, covered, for 15 minutes, stirring occasionally.
3 Remove cover; simmer for 15 minutes more. (For a creamier sauce, give sauce a whirl in a blender or food processor.)
4 Meanwhile, cook spaghetti according to package directions; drain well. Serve sauce over spaghetti with crusty, whole-grain bread.

BAKED PORK CHOPS

I N G R E D I E N T S

6 lean center–cut pork
chops, ½ inch thick
1 egg white
1 cup evaporated
skim milk
¾ cup cornflake crumbs
1¼ cup fine dry bread
crumbs
2 tablespoons
Hot ‘n Spicy Seasoning
(see recipe on page 19)
1½ teaspoon salt
nonstick spray coating
1 Trim all fat from chops.
2 Beat egg white with evaporated skim milk. Place
chops in milk mixture; let stand for 5 minutes,
turning chops once.
3 Meanwhile, mix together cornflake crumbs, bread
crumbs, Hot ‘n Spicy Seasoning and salt. Remove
chops from milk mixture. Coat thoroughly with
crumb mixture.

CHICKEN CREOLE

20-MINUTE
I N G R E D I E N T S
4 medium chicken
breast halves
(1½ lbs total) skinned,
boned, and cut into
1-inch strips
1, 14-ounce can
tomatoes,
cut up
1 cup low-sodium
chili sauce
1½ cups chopped green
pepper (1 large)
½ cup chopped celery
¼ cup chopped onion
2 cloves garlic, minced
1 tablespoon chopped
fresh basil or 1 teaspoon
dried basil, crushed
1 tablespoon chopped
fresh parsley or
1 teaspoon dried parsley
¼ teaspoon crushed red
pepper
¼ teaspoon salt
non-stick cooking spray

BAKED FRIED CHICKEN BREAST with MIXED VEGETABLES

I N G R E D I E N T S
potatoes
non-stick cooking spray
½ cup plain dried bread
crumbs
½ cup grated Parmesan
cheese
2 tablespoons cornmeal
½ teaspoon ground red
pepper
1 large egg white
½ teaspoon salt
1½ lbs boneless,
skinless chicken breast
3 cups mixed
vegetables

1 Pre-heat oven to 350°. Spray a medium baking pan
with cooking spray. On waxed paper, mix bread
crumbs, cheese, cornmeal, and ground red pepper.
2 In pie plate, beat egg white and salt. Dip each piece
of chicken in egg white mixture, then coat with
bread crumb mixture. Place chicken in pan; spray
lightly with cooking spray.
3 Bake chicken for 30 minutes or until coating is crisp
and juices run clear when chicken is pierced with
the tip of a knife. Add mixed vegetables to chicken.
Bake for 5 more minutes. Serve with garlic mashed


NUTRITION CONTENT
Per Serving
Makes 6 servings
calories: 245
total fat: 5.69g
saturated fat: 2.33g
carbohydrates: 21.09g
protein: 25.8g
cholesterol: 56.61mg
sodium: 476mg
dietary fiber: 4.56g