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Quick easy: healthy meals - Date With a Dish

Ebony, Jan, 2004 by Charlotte Lyons

The new year is here, representing a new beginning, and it is a good time to start focusing on a healthy diet. Preparing healthy dishes can be quick and easy, without requiring you to spend a lot of time in the kitchen. The recipes on these pages cart help you begin the new year with a new attitude that can lead to a new you.

Spicy Sweet And Sour Cabbage

2 tablespoons sugar 2 tablespoons soy sauce 2 tablespoons white vinegar 2 tablespoons vegetable oil 1/2 teaspoon crushed red pepper 6 cups cabbage (1 small head) cut into 1-inch squares

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Combine sugar, soy sauce and vinegar; set aside. Heat oil in large skillet; add red pepper and cook for 1 minute. Add cabbage; cook for 5 minutes, stirring frequently. Stir soy mixture and pour over cabbage. Turn heat to high. Stir until well-mixed. Serve immediately.

Yields 4 servings

CALORIES 109, TOTAL FAT 7.0G, CHOLESTEROL 0MG, CARBOHYDRATE 11.4G, PROTEIN 1.4G, SODIUM 430MG.

Asparagus Fritatta

1/2 pound fresh asparagus spears 1/4 cup chopped onion 1/2 cup grated Swiss cheese 6 eggs 1/2 cup whipping cream 2 tablespoons melted butter or margarine 1/8 teaspoon garlic powder 1/4 teaspoon dry mustard Salt and pepper to taste 1 tablespoon Worcestershire sauce

Cut off woody bottoms of asparagus stems. Steam the stalks until tender-crisp; drain. Arrange asparagus in spoke fashion in the bottom of a 9- or 10-inch pie plate or quiche dish. (Trim asparagus spears to fit dish and reserve trimmed stems for another use.) Sprinkle with onion and cheese. Beat eggs with cream, butter, garlic powder mustard, salt and pepper and Worcestershire until fluffy. Pour over asparagus. Bake in a preheated 350-degree oven for 30 minutes, or until egg mixture is set. Cut into wedges to serve. May be served hot or cold.

Yields 4 servings

CALORIES 230, TOTAL FAT 17.1G, CHOLESTEROL 303MG, CARBOHYDRATE 5.2G, PROTEIN 13.9G, SODIUM 269MG.

Tips For A Better Diet

* EAT A WIDE VARIETY OF LOW-CALORIE, NUTRITIOUS FOODS IN MODERATE AMOUNTS.

* ELIMINATE SNACK FOODS THAT ARE HIGH IN CALORIES BUT OFFER FEW OTHER NUTRIENTS.

* TO LOSE WEIGHT, YOU MUST EITHER EAT FEWER CALORIES OR BOOST YOUR PHYSICAL ACTIVITY.

* EAT LESS SAUSAGE, BACON AND PROCESSED, HIGH-FAT COLD CUTS.

* LIMIT ORGAN MEATS SUCH AS LIVER, KIDNEY OR BRAINS.

* EAT PLENTY OF FRUITS AND VEGETABLES, AS WELL AS CEREAL, BREADS, RICE AND PASTA MADE FROM WHOLE GRAINS (FOR EXAMPLE, RYE BREAD, WHOLE-WHEAT SPAGHETTI, BRAN CEREAL).

* GET IN THE HABIT OF READING PRODUCT LABELS AND CHOOSE PRODUCTS THAT ARE LOWEST IN FAT AND SATURATED FAT.

* CHOOSE FISH, POULTRY AND LEAN CUTS OF MEAT, AND REMOVE PAT FROM MEATS AND SKIN FROM CHICKEN BEFORE EATING.

* BROIL, BAKE, ROAST, OR POACH FOODS RATHER THAN FRY THEM.

Matchstick Vegetable Melange

1 12-ounce can vegetable juice 1 large turnip, cut into matchstick-thin strips 1 large carrot, cut into matchstick-thin strips 1 tablespoon lemon juice 1/4 teaspoon each dried basil and oregano leaves, crushed 1/2 large red pepper, cut into matchstick-thin strips 1/2 medium zucchini, cut into matchstick-thin strips Lettuce leaves Lemon wedges Chopped parsley

Combine vegetable juice, turnip, carrot, lemon juice, basil, oregano and hot pepper sauce in 3-quart saucepan. Heat to boiling, stirring occasionally. Reduce heat to low; cover and simmer for 5 minutes. Add red pepper and zucchini; simmer 5 minutes or until all vegetables are tender-crisp. Transfer vegetable mixture to shallow dish. Cover; refrigerate at least 6 hours. Serve oil lettuce with lemon wedges; garnish with chopped parsley.

Yields 6 servings

CALORIES 110, TOTAL FAT 0.2G, CHOLESTEROL 0MG, CARBOHYDRATE 8.8G, PROTEIN 1.2G, SODIUM 335MG.

Chicken And Squash Stir-Fry

Vegetable cooking spray 1 tablespoon olive oil or vegetable oil 1 pound skinned and boned chicken breast, cut into strips 4 cups sliced zucchini 2 cups sliced yellow summer squash 2 large red or green bell peppers, seeded and cut into cubes 1 large onion, coarsely chopped 2 large cloves garlic, minced 1 teaspoon dried basil, crushed 1/2 teaspoon dried thyme, crushed 1/4 teaspoon dried rosemary, crushed Dash crushed red pepper Salt to taste Grated Parmesan cheese

Coat a large heavy skillet with vegetable cooking spray. Add olive oil and heat over high heat for 1 minute. Season chicken with salt and pepper to taste. Add the chicken to hot oil; cook and stir until chicken is done, about 3 to 5 minutes. Remove from skillet. Add red pepper, onion, garlic, basil, thyme, rosemary and crushed red pepper to skillet. Cook and stir until vegetables are just tender, about 3 minutes. Add zucchini and yellow squash to skillet. Cook and stir until vegetables are tender-crisp about 2 minutes. Add chicken and continue cooking and stirring until heated through and liquid is reduced slightly, about 1 minute. Serve with grated Parmesan cheese if desired.

Yields 4 servings

CALORIES 210, TOTAL FAT 5.7G, CHOLESTEROL 66MG, CARBOHYDRATE 10.9G, PROTEIN 29.3G, SODIUM 221MG.

Vegetable-Salmon Pasta Salad

1 bunch broccoli, cut into bite-sized pieces (about 4 cups) 1 pound rigatoni (ridged hollow tubes) 1 cup chopped plum tomatoes 1 cup sliced green onions (about 1 bunch) 1 15 1/2-ounce can salmon, drained and coarsely flaked 1/4 cup black olives 3 cloves garlic, minced 3 tablespoons chopped parsley 1/2 teaspoon dried dillweed 1/4 cup light olive oil 1 tablespoon fresh lemon juice Salt and pepper to taste

Quick easy: healthy meals - Date With a Dish

Ebony, Jan, 2004 by Charlotte Lyons

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