Cooking and eating smart - includes recipes

Ebony, July, 1993 by Charlotte Lyons

DURING the summer months, most cooks spend as little time in the kitchen as possible. Yet they want to provide a healthy and nutritional meal for their families. They also want to provide dishes that are different and light.

This month we have some creative yet easy-on-the-calories recipes that can be prepared and on the table in just minutes. These recipes for delicious and nutritious entrees are just what is needed to help you cook and eat smart this summer.

Easy Cabbage Rolls utilize a new technique for removing fat from ground beef. Fruit juices and rind are used to add a little something extra for flavor in several recipes, such as Glazed Citrus Chicken, Stir-Fry Asparagus and Orange Ginger Stir-Fry. Pasta With Chicken and Vegetables and Risotto With Scallops are great for guests as well as for a family meal. Get busy cooking and eating smart this summer by trying these easy recipes.

RISOTTO WITH SCALLOPS

1 medium onion, chopped 1 tablespoon olive oil 2 cloves garlic, minced 1 cup long-grain white rice 2 cups hot salt-free and fat-free broth 1 2-ounce jar diced pimiento, with liquid 2 tablespoons parsley, chopped 1 cup chopped celery 1/2 cup dry vermouth 1 pound sea scallops, washed, dried and sliced 8 ounces shredded Jarlsberg lite cheese

Cook onion until tender in oil in heavy-bottomed pot with lid. Add garlic and cook 1 minute. Add rice and cook until rice is opaque and white. Add broth, stir and cover. Simmer 20 minutes. Combine remaining ingredients, except cheese, in large saucepan. Cook, stirring gently over low heat, until scallop slices are opaque. Test the rice. If cooked but still firm, drain and return to pot. Turn off heat. Stir in scallop mixture. Add cheese, stir to melt. Serve immediately.

Yields 6 servings

PASTA WITH CHICKEN AND VEGETABLES

4 quarts water 1 bunch fresh broccoli, cut into florets 2 medium carrots, sliced 3/4 pound radiatore, ruffles or other medium pasta 2 skinless, boneless chicken breasts, cut into 1/2-inch thick strips (about 1 pound) 2 tablespoons olive oil Salt and pepper to taste 3 garlic cloves, minced 3 tomatoes, cut into 1/2-inch cubes 1 teaspoon dried basil 1/2 teaspoon dried oregano 1/2 teaspoon dried rosemary 1/2 teaspoon dried thyme 2 tablespoons chopped Italian parsley 1/4 cup grated Parmesan cheese

Bring water to a boil and add the broccoli and carrots. Cook for 3 minutes. Do not overcook; the vegetables must be crisp. Drain and reserve the liquid. Bring the reserved cooking liquid to a boil and add pasta. Stir and cook according to package directions. The pasta should be al dente (firm). Drain and reserve 1/2 cup cooking liquid. Heat oil in large skillet. Add chicken, salt and pepper. Cook and stir over medium high heat for 1 minute. Add garlic, stir and cook briefly; do not brown. Add tomatoes, basil, oregano, rosemary and thyme; cook, stirring for 1 minute. Add broccoli, carrots and pasta into tomato mixture. Add the reserved 1/2 cup of cooking liquid. Simmer; add parsley and cheese and toss well for 1 minute while cooking. Serve immediately.

Yields 4 servings

EASY CABBAGE ROLLS

8 large cabbage leaves, steamed until soft 1 pound lean ground beef 1/2 cup chopped onion 1/4 cup chopped green pepper 1 cup cooked rice 4 egg whites, beaten 2 tablespoons chopped parsley 1 tablespoon beef-flavor instant bouillon 1/2 teaspoon garlic powder 1 14-ounce jar tomato and basil pasta sauce Vegetable cooking spray

Heat oven to 350 [degrees]. Brown ground beef in skillet over medium heat 8 to 10 minutes until it is no longer pink, stirring occasionally. Drain; transfer beef to a fine mesh strainer or colander. Pour hot water over beef to rinse off fat. Drain 5 minutes. Return ground beef to skillet and add onion and green pepper. Cook and stir ground beef mixture until vegetables are tender. Combine meat mixture, rice, egg whites, parsley, bouillon, and garlic powder in medium bowl. Mix well. Place equal portions of mixture on cabbage leaves; tuck in ends. Spray 9-inch square baking pan with vegetable cooking spray. Arrange cabbage rolls in pan. Top with sauce. Cover and bake 45 minutes or until hot.

Yields 4 servings

ORANGE GINGER STIR-FRY

1 6.9-ounce package rice-vermicelli mix (1/3 less salt chicken flavor) 1 tablespoon margarine 1 cup orange juice 1 pound boneless, skinless chicken breast halves, cut into thin strips (about 5) 2 cloves garlic, minced 1/4 teaspoon ground ginger Dash crushed red pepper, optional 2 cups carrots cut into small thin strips or 3 cups broccoli flowerets

Combine rice-vermicelli mix and margarine in large skillet. Cook over medium heat, stirring frequently until vermicelli is golden brown. Stir in 1-1/2 cups water, orange juice, contents of rice-vermicelli seasoning packet, chicken, garlic and red pepper flakes; bring to a boil. Cover; reduce heat. Simmer 10 minutes; stir in carrots or broccoli. Cover; simmer 5 to 10 minutes or until liquid is absorbed and rice is tender. Stir before serving.

Yields 6 servings

STIR-FRY ASPARAGUS