Muncie Times, Muncie, Delaware County, 6 April 1995 — Page 33

Muncie Times Thursday, April 6,1995 Page 33

Joe Weaver s Seasoned Greens 3 pounds mustard greens 1 ham hock 8 cups water 2 tablespoons Crisco shortening or oil 2 large onions, chopped 3 cloves garlic, minced 1 can (14!/2 oz) whole tomatoes, drained, coarsely chopped Vi teaspoon red pepper flakes Vi teaspoon salt Freshly ground pepper, to taste Clean greens. Remove thick stalks. Roll leave. Slice. Combine ham hock and water in Dutch oven. Place on medium high heat. Bring to a boil. Reduce heat. Simmer about I'/z hours or until liquid has been reduced to about 3 cups. Add greens to Dutch oven. Cover. Simmer for 15 minutes. Remove cover. Simmer 30 minutes. Heat Crisco shortening or oil in large skillet on medium heat. Add onion and garlic. Saute 10 minutes or until onion is softened. Stir in tomatoes, red pepper flakes, salt and pepper. Simmer 10 to 15 minutes. Stir tomato mixture into greens when almost done and most of the liquid has evaporated. Simmer, uncovered, 15 minutes or until greens are tender and most of the liquid has evaporated.

6-8 servings. 130 calories/fat 5g/ (43 cal or 33% of total calories)/sat fat lg(9% of total calories)/ carb 14g/protein 11 g/chol lOmg/sodium 570mg Cauliflower Casserole 1 pkg. (10 oz) frozen cauliflower, cooked, well drained 2 pkgs. (10 oz) frozen peas and carrots, cooked, well drained 1 cup nonfat sour cream alternative 1 can (10 3/4 oz) cream of celery soup 1 tablespoon instant minced onion Pepper 1 tomato, peeled and sliced Vj cup lowfat American cheese, grated Heat oven to 325°. Grease 2-quart casserole. Combine cauliflower and peas and carrots. Place in casserole. Combine “sour cream”, celery soup, and minced onion. Stir well. Season with pepper. Pour over vegetables. Top with tomato slices. Sprinkle with grated cheese. Bake at 325° for 25 minutes or until bubbly. 6 servings. 155 calories/fat 4g(37 cal or 24% of

total calories)/sat fat 2g (10% of total calories/carb 22g/protein lOg/chol lOmg/sodium 610mg Creamed Green Beans & Potatoes Vh quarts water 4 cups fresh green beans IV2 cups new red potatoes, diced 2 cups skim milk 2 tablespoons cornstarch 2 tablespoons margarine Pepper to taste Combine water, green beans and potatoes in large saucepan. Cook on medium heat until green beans and potatoes are tender. Drain. Return to pan. Combine 'A cup skim milk and 2 tablespoons cornstarch. Stir until dissolved. Add remaining 1 3/4 cups skim milk. Pour into green beans and potatoes. Add margarine. Cook until thickened. Add pepper to taste. 8 servings. 90 calories/fat 3g(27 cal or 30% of total calories)/sat fat Ig (6% of total calories/carb 13g/protein 4g/chol Omg/sodium 70mg Summer Green Tomato Crisps 4 very firm green tomatoes Vi cup yellow commeal \ l A teaspoon salt Vi teaspoon sugar 1/8 teaspoon pepper 1 tablespoon Crisco shortening or oil Cut out stem ends of tomatoes. Cut into Viinch slices. Combine cornmeal, salt, sugar and pepper on waxed paper. Coat both sides of tomato slices with mixture. Heat Crisco shortening or oil on mediumhigh heat in large non-stick skillet. Place single layer of tomato slices in skillet. Brown each side lightly. Cook only until tender. Serve immediately. 4 servings. 115 calories/fat 4g/(39 cal or 33% of total calories)/sat fat <lg(<5% of total calories)/ carb 19g/protein 3g/chol 0 mg/sodium 690mg

Better Tastin' Green Beans 1 pound green beans, trimmer 1 whole Spanish onion, chopped 2 slices turkey bacon, cut into Vi-in. slices 1 tablespoons salt-free vegetable seasoning blend 1 tablespoon lemon pepper seasoning

Fill large saucepan one-fourth full with water. Add green beans, onion, bacon, vegetable seasoning blend and lemon pepper. Cover. Cook on medium low heat until tender. Serve hot. 6 Servings. 40 calories/fat lg(6 cal or 15% of total calories)/sat fat <lg(5% of total calories/carb 8g/protein 3g/chol Omg/sodium 70 mg

Macaroni-Frank Salad Bowl 2 cups (8 oz pkg) macaroni 1 cup nonfat sour cream alternative 'A cup nonfat French dressing V2 teaspoon salt 2 cups romaine lettuce pieces 1 cup diced celery l A cup thinly sliced radishes V* cup sliced green onions 2 turkey frankfurters, sliced 2 medium tomatoes, cut in wedges Cook macaroni according to package instructions (without salt or fat). Combine hot macaroni, “sour cream”, French dressing and salt. Cover. Place in refrigerator to chill thoroughly. Combine romaine, celery, radishes, green onions and sliced frankfurters in large salad bowl. Add macaroni mixture and tomato wedges. Toss lightly. Serve. 8 servings. 165 calories/fat 3g(31 cal or 19% of total calories)/sat fat lg(<5% of total calories)/carb 26g/protein 8g/chol 10 mg/sodium 350mg

Garden Chicken Salad 3 cups cut-up chicken breast V2 cup chopped zucchini l A cup chopped carrot 2 tablespoons chopped onion 2 tablespoon snipped fresh parsley 1/3 cup nonfat mayonnaise dressing *4 cup lowfat sour cream alternative V2 teaspoon celery salt 1/8 teaspoon pepper Combine chicken, zucchini, carrot, onion and parsley in large serving bowl. Combine mayonnaise dressing, “sour cream”, celery salt and pepper in small bowl. Add to chicken mixture. Mix well. Cover. Refrigerate at least 2 hours. 6 servings. 170 calories/fat 4g(38 cal or 22% of total calories)/sat fat Ig (<5% of total calories/carb 5g/protein 28g/chol 75mg/sodium 360mg