THE WEEKEND BRUNCH THE BETTER BLINTZ (4 servings) 3/4 cup unbleached flour or 1/2 cup unbleached flour and 1/4 cup whole wheat flour 2 tablespoons confectioners' sugar 1 tablespoon baking powder 2 eggs plus 1 egg yolk 1/2 cup skim milk 1/2 cup buttermilk 2 tablespoons unsalted margarine, divided 1 1/2 cups low-fat cottage cheese Fresh fruit and optional cinnamon for serving
Sift together flour, sugar and baking powder. In medium bowl, beat the 2 eggs with skim and buttermilk. Add dry ingredients and beat until smooth.
In 5-inch skillet or crepe pan over medium heat, heat 1 tablespoon margarine. Ladle 1/4 cup batter into pan. Tilt pan quickly to coat entire surface evenly. Cook approximately 2 minutes until underside is golden brown. Slide onto a damp kitchen towel. Repeat with remaining batter, stacking crepes between layers of waxed paper.
In small bowl, combine cottage cheese and egg yolk. Place 2 to 3 tablespoons of filling onto center of each crepe. Fold two edges in toward center, one slightly overlapping the other. In large skillet over medium-high heat, in remaining 1 tablespoon melted margarine, cook blintzes, seam-side down, until golden, about 2 minutes. Turn and cook other side until lightly browned. Top with fresh fruit salad, sprinkled with cinnamon if desired. Nutrients per serving: Calories: 295. Protein: 19 g. Fat: 11 g. Carbohydrate: 28 g. Cholesterol: 210 mg. Sodium: 735 mg.
From "Eat Well, Be Well Recipes," the Metropolitan Life Foundation THE QUICK DISH LINDA TREADWAY'S PARMESAN CHICKEN OR FISH (4 servings) 1 teaspoon margarine, melted 1 cup whole-wheat bread crumbs 3/4 cup parmesan cheese 1 tablespoon dried basil 2 teaspoons minced fresh garlic 4 whole boneless, skinless chicken breasts, or 2 pounds fish fillets such as perch, haddock or flounder 1/4 cup skim milk (for chicken only)
Cover a baking sheet with foil. Brush melted margarine on the foil. Combine bread crumbs, cheese, basil and garlic. (Measure off 1 cup of breading mixture and freeze in a plastic bag to use later.) If using chicken, dip in milk, then roll in coating, shaking off excess. If using fish, roll directly in the breading mixture as it will adhere without the milk. Place on baking sheet and bake at 350 degrees 20 minutes for chicken, 10 to 15 minutes for fish, until fish flakes with a fork. Serve with steamed vegetable or a salad.
The leftover bread crumbs store well in the freezer and can be defrosted for an even quicker dinner.
Nutrients per serving: Calories: 346. Protein: 40g. Fat: 15 g. Carbohydrate: 10 g. Cholesterol: 97 mg. Sodium: 447 mg. THE SIDE KICK DR. WILLIAM CASTELLI'S BROWN RICE (6 servings) 1 onion 1 clove garlic 1 tablespoon safflower oil 2 cups no-salt-added vegetable juice 1/2 cup water 1 cup brown rice
In a saucepan, saute' chopped onion and garlic in oil until lightly browned. Add vegetable juice, water and brown rice. Bring to a boil for 5 minutes. Cover pan, lower heat and simmer for 50 minutes. If the rice becomes too dry, add 1/4 cup or more boiling water.
Nutrients per serving: Calories: 161. Protein: 4 g. Fat: 3 g. Carbohydrate: 30 g. Cholesterol: 0 mg. Sodium: 25 mg. THE FISH DISH GOLDEN DOOR FILLET OF SOLE WITH DILLED CUCUMBER SLICES (4 servings) 1 1/2 pounds fillets of sole (or other fish fillets) 8 drops sesame or safflower oil White pepper Dill 2 cucumbers, peeled and thinly sliced 4 teaspoons fresh lemon juice Paprika, parsley sprigs and lemon wedges for garnish
Place fish fillets in a baking dish. Put two drops of oil on each fillet. Sprinkle fillets with white pepper and dill. Cover fillets with cucumber slices, sprinkle more white pepper and dill on top. Cover baking dish tightly. Bake at 325 degrees for about 15 minutes or until done.
Remove fish from oven; uncover. Add 1 teaspoon lemon juice to each serving. Sprinkle with paprika, garnish and serve immediately.
Nutrients per serving: Calories: 136. Protein: 26 g. Fat: 1 g. Carbohydrate: 2 g. Cholesterol: 75 mg. Sodium: 96 mg.
From "Golden Door Cookbook" by Deborah Szekely with Chef Michel Stroot ALL-PURPOSE DIP BONNIE LIEBMAN'S BEAN DIP
This can be served first as a dip, with crunchy tortilla wedges and sweet pepper slices for company. Then either pile it into pita bread along with the vegetable salad and cheese for lunch or serve it as a bean tostada for dinner, putting bean mixture on top of baked tortillas, sprinkling it with cheese and having the vegetable salad on the side. FOR THE BEAN DIP: 4 onions, chopped 2 green peppers, chopped 4 cloves garlic, crushed 1 to 2 tablespoons olive oil 3 16-ounce cans pinto beans, rinsed and drained 8-ounce can tomato sauce, no salt added 16-ounce can tomatoes, no salt added 4 cloves garlic, crushed 1/2 teaspoon cayenne or more to taste 1 tablespoon oregano 1 tablespoon basil 1 teaspoon cumin or more to taste Juice from 1/2 lemon FOR THE VEGETABLE SALAD: (For lunch or dinner) 4 small carrots, chopped 2 green peppers, chopped 2 medium tomatoes, chopped 6-ounce jar marinated artichokes, chopped and marinade reserved 1 cucumber, chopped FOR SERVING: Dip: 2 green peppers, cut into strips Dip or dinner: 18 to 24 corn tortillas Packed lunch: Whole-wheat pita bread Packed lunch or dinner: 1 to 1 1/2 cups shredded cheddar or monterey jack cheese (1 tablespoon per serving)
To make the bean dip, saute' chopped onions, green peppers and garlic in oil in a large skillet. Mash about 1/3 of the beans in a bowl. Add mashed beans plus whole beans, tomatoes, tomato sauce, spices and lemon juice to skillet. Cook about 20 minutes, uncovered, until excess liquid cooks out. If pinto beans are not canned with salt, salt to taste after adding other spices.
To make vegetable salad (for lunch or dinner), combine chopped vegetables in a bowl and add just enough reserved artichoke marinade to coat the vegetables, about 1 to 2 tablespoons.
To serve as a dip: Cut tortillas into eighths and place on ungreased cookie sheet at 425 degrees for 8 to 10 minutes or until crispy. Place tortillas and bean dip in separate bowls and serve. Green peppers can be substituted for tortillas.
To serve as a packed lunch: Spread bean dip in pita pockets. Add 1/4 to 1/2 cup chopped salad and optional 1 tablespoon or less shredded cheese.
To serve for dinner: Place corn tortillas on an ungreased cookie sheet in a 425-degree oven for 8 to 10 minutes, or until crisp. Spread beans on whole tortillas. Top with shredded cheese, if desired, and run under broiler until melted. Serve with vegetable salad on the side.
Nutrients per serving for one bean tostada (with cheese): Calories: 198. Protein: 10 g. Fat: 6 g. Carbohydrate: 28 g. Cholesterol: 15 mg. Sodium: 129 mg.
Without cheese: Calories: 141. Protein: 6 g. Fat: 2 g. Carbohydrate: 28 g. Cholesterol: 0 mg. Sodium: 41 mg.
Vegetable salad ( 1/2 cup): Calories: 47. Protein: 1 g. Fat: 2 g. Carbohydrate: 7 g. Cholesterol: O mg. Sodium: 33 mg. THE CUPBOARD IS BARE MOLLIE KATZEN'S STIR-FRIED VEGETABLES (About 3/4 to 1 pound raw vegetables per serving)
Vegetable or peanut oil for cooking
GROUP 1 VEGETABLES:
Potatoes, sliced thin; celery, carrots, broccoli, cauliflower, cabbage, eggplant, winter squash, asparagus (if thick)
GROUP 2 VEGETABLES:
Mushrooms, peppers, zucchini, summer squash, asparagus (if thin)
GROUP 3 VEGETABLES:
Scallions, bean sprouts, greens such as spinach, chard, escarole
Wine, tamari or soy sauce, crushed garlic, grated ginger, crushed hot pepper, sesame oil
Chopped, toasted nuts; pieces of tofu; sliced water chestnuts; cooked noodles (rinsed and drizzled with sesame oil); sesame seeds; soaked, sliced black mushrooms
The vegetables are grouped according to their respective cooking times (group 1 vegetables being longer cooking than group 3). Group whatever vegetables you have on hand, after they are cut, in piles according to the cooking time.
Heat a wok or skillet first -- for up to a minute. Then add a little oil (vegetable or peanut) and if you are using onions, add them now and saute' them alone first. If not, add whatever "group 1" vegetables you are using, and saute' them until they are partially done, about 3 to 5 minutes.
Then add "group 2" and saute' until everything is almost done, about 2 to 3 minutes. "Group 3" comes in right at the very end. These vegetables cook practically on contact with the other hot vegetables. Add any of the seasonings or extras you have on hand during the last few minutes of cooking.
Remember: The more thinly a vegetable is sliced, the more quickly it cooks. Have everything ready and within arm's reach of the stove.
Basic goal: To cook the vegetables quickly (over high heat, stirring almost constantly) so that each is done to its own individual perfection.
Nutrients per serving: Vegetables average approximately 50 calories per cup, cooked. With the exception of avocados, less than 5 percent of their calories come from fat. Remember that for cooking, one tablespoon of oil yields about 100 calories.
From "The Enchanted Broccoli Forest" by Mollie Katzen THE SANDWICH ROBIN RIFKIN'S HOLD-THE-MAYO TUNA SANDWICH (Makes 2 sandwiches)
6 1/2-ounce can tuna, packed in water
1/4 cup finely chopped celery
1 1/2 teaspoons dijon mustard or more to taste
1 teaspoon dill weed
4 tablespoons low-fat yogurt
Freshly ground black pepper
2 tablespoons crushed pineapple in its own juice (optional)
4 slices whole-wheat bread or 2 rounds whole-wheat pita bread
Mix first seven ingredients together in a bowl. Place romaine on one side of bread or pita pocket. Spread tuna on other side and make a sandwich.
Nutrients per serving: Calories: 252. Protein: 32 g. Fat: 3 g. Carbohydrate: 27 g. Cholesterol: 68 mg. Sodium: 359 mg. $ COMPANY MAIN DISH RODALE PRESS' CHICKEN BREASTS WITH PINE NUTS AND TANGERINES (4 servings)
4 chicken breast halves, boned and skinned
2 tablespoons butter
1 tablespoon vegetable oil
1 large clove garlic, minced
1/2 cup pine nuts
Juice of 1 large lemon
2 scallions (green tops only), chopped
3 tablespoons orange juice
1 tangerine, separated into segments
Place chicken breasts between 2 pieces of waxed paper and pound with side of cleaver once or twice to flatten them.
In a large skillet heat butter and oil until hot. Add chicken breasts and cook over medium-high heat for about 1 minute on each side. Remove from skillet.
Add garlic and pine nuts to skillet and cook until pine nuts just begin to brown.
Remove skillet from heat, but while it is still hot, add lemon juice. Stir it around bottom of skillet, bringing up all the brown bits. Add scallion greens and then return chicken to skillet. Spoon pine nut mixture on top of chicken. Add orange juice. Cover skillet and cook over low heat for about 5 minutes. Add tangerine sections and cook for about 3 minutes more.
To serve, place breasts on a serving plate and spoon pine nut mixture over it.
Nutrients per serving: Calories: 506. Protein: 36 g. Fat: 36 g. Carbohydrate: 10 g. Cholesterol: 102 mg. Sodium: 133 mg. From "Rodale's Basic Natural Foods Cookbook" DESSERT LOTTE WOLFE'S ORANGE SOUFFLE (6 servings)
1/2 orange rind, grated
1/2 packet unflavored gelatin
1/2 cup orange juice
1/4 cup evaporated skim milk
1 to 2 tablespoons frozen undiluted apple juice concentrate
3 egg whites
Peel oranges (reserving 1/2 rind) and pure'e whole oranges plus 1/2 rind in a food processor. In a small saucepan, soften gelatin in orange juice and heat until gelatin melts. Add dissolved gelatin to pure'ed oranges and allow to thicken, about 5 or 10 minutes. Whip milk until fluffy. Add apple juice to milk and fold into orange mixture. Beat egg whites until they reach stiff peaks. Fold into orange mixture. Pour into parfait glasses and refrigerate or freeze and serve as sherbet.
Note: This can be made with any type of fruit, depending on seasonality.
Nutrients per serving: Calories: 104. Protein: 4 g. Fat: 1 g. Carbohydrate: 22 g. Cholesterol: 0 mg. Sodium: 37 mg. THE CASSEROLE ANN LITT'S SPINACH LASAGNA (8 generous servings)
2 10-ounce packages frozen chopped spinach or 2 pounds fresh spinach
2 eggs, beaten
15 ounces low-fat ricotta cheese
1 pound soft tofu
1/2 teaspoon nutmeg
12 ounces lasagna noodles
4 cups tomato sauce
1 1/2 pounds shredded part skim mozzarella cheese
Cook spinach, making sure to drain well. Mix cooked spinach with eggs, ricotta, tofu and nutmeg.
Cook lasagna noodles. In a 9-by-13-inch baking dish, layer one third of cooked noodles, half of spinach-cheese mixture, one third of sauce and one third of mozzarella. Continue layering, ending with sauce and mozzarella.
Bake at 350 degrees for 45 minutes.
Nutrients per serving: Calories: 573. Protein: 42 g. Fat: 23 g. Carbohydrate: 48 g. Cholesterol: 131 mg. Sodium: 773 mg.