Cook It Light

Keep it creamy and cheesy? This cannelloni can
By JEANNE JONES
Portland Press Herald

DEAR JEANNE: This is a favorite recipe of mine, but it's not exactly good for me. Can you make it any better? -- Catherine Bennett, Bend, Ore.

CHICKEN AND SPINACH CANNELLONI

1 pound chicken breast

1/4 cup butter

1 cup frozen, chopped spinach, drained

1 cup ricotta cheese

1/4 cup Parmesan cheese

1 cup grated mozzarella

12 ounces jumbo shells, cooked

SAUCE:

1/2 cup butter

1/2 cup flour

3 cups milk

Salt and pepper to taste

1/2 cup Parmesan cheese

1 cup cream

Saute the chicken breasts in the 1/4 cup butter until browned. Cut into very small pieces and combine with the spinach, ricotta, Parmesan and mozzarella.

To make the sauce, melt the butter and add the flour. Whisk in the milk, salt and pepper, bring to a boil, then add 1/4 cup of the Parmesan cheese and then the cream.

Add 1 cup of the sauce to the chicken mixture and stuff the shells. Place in a 9-by-13-inch buttered pan.

Cover with the remaining sauce. Sprinkle the top with the remaining 1/4 cup Parmesan cheese. Bake at 350 for half an hour.

Makes six servings.

DEAR CATHERINE: This is creamy and cheesy, and I kept it that way and still lowered the fat by more than 80 percent. I could not find whole-wheat jumbo shells, so I thought I'd try this with smaller whole-wheat shapes, which means you don't have to spend all that time stuffing the shells.

If you don't mind spending the time, and you want to use the shells, it adds only 5 calories per serving and has 2 grams less fiber.

I also felt that the serving size was a little large, so I increased the number of servings by two. This is a good use for leftover chicken.

LOW-FAT CHICKEN AND SPINACH PASTA CASSEROLE

12 ounces whole-wheat elbow macaroni (about 6 cups cooked)

1 pound boneless, skinless chicken breasts, cooked (scant 3 cups)

1 cup frozen chopped spinach, thawed and squeezed dry (half of a 16-ounce package)

2 cups low-fat ricotta cheese

1/4 cup Parmesan cheese

1 cup reduced-fat Italian cheese blend

1/8 teaspoon nutmeg

Freshly ground black pepper

SAUCE:

1/3 cup whole-wheat or all-purpose flour

2 cups fat-free chicken broth

1 garlic clove, pressed or minced

2 cups low-fat (2 percent) milk

1/8 teaspoon nutmeg

Freshly ground black pepper

1/4 cup plus 3 tablespoons Parmesan cheese

1. In a large pot of boiling water, cook the pasta until al dente, drain and set aside.

2. Shred the cooked chicken into small pieces. In a large bowl, thoroughly combine the chicken with the spinach, ricotta, 1/4 cup Parmesan, reduced-fat Italian cheese blend, nutmeg and pepper. Add the cooked pasta (if not stuffing shells) and set aside

3. Preheat the oven to 350. Spray a 9-by-13-inch pan with nonstick cooking spray and set aside.

4. To make the sauce, dissolve the flour in 1 cup of the chicken broth in a saucepan over medium-high heat; slowly whisk in the remaining chicken broth. Add the garlic and bring to a boil. Add the milk, nutmeg, pepper and the 1/4 cup Parmesan cheese, and bring to a boil.

5. Combine the sauce with the pasta mixture, or if stuffing shells, add 1 cup of the sauce to the chicken mixture. Place in the prepared pan, or cover shells with the sauce and sprinkle with the remaining 3 tablespoons Parmesan cheese. Bake for 30 minutes, or until hot and bubbly.

Makes 8 servings.

Each serving contains approximately: Original recipe: 876 calories; 53 gm fat; 211 mg cholesterol; 982 mg sodium; 58 gm carbohydrates; 45 gm protein; 4 gm fiber. Revised recipe: 405 calories; 8 gm fat; 74 mg cholesterol; 719 mg sodium; 44 gm carbohydrates; 41 gm protein; 5 gm fiber.

http://pressherald.mainetoday.com/story.php?id=195907&ac=Food

Potato salad makes a tasty one-dish meal
By JEANNE JONES
Portland Press Herald

DEAR JEANNE: This salad is great, but how much fat is in it? I would like to reduce it; can you make it with less fat? Thank you! -- Anna P., San Antonio

SANTA FE SALAD

1 pound red potatoes, cooked and sliced

1 teaspoon salt

2 tablespoons oil

1 tablespoon vinegar

1 pound chicken, cooked and cut into bite-size pieces

11/2 cups sliced red and green peppers

1/2 red onion, sliced

1/4 cup cilantro, chopped

1 can corn

DRESSING:

3/4 cup mayonnaise

2 tablespoons lime juice

1/3 cup cilantro

1 teaspoon salt

1/2 teaspoon pepper

1 teaspoon dijon mustard

1 tablespoon sugar

Put the hot potatoes in a bowl and sprinkle with salt, oil and vinegar. Add the rest of the ingredients and mix with the dressing.

To make the dressing: In a blender or food processor, combine all ingredients and blend until smooth.

Makes six servings.

DEAR ANNA: This is a one-dish meal; it's a unique potato salad with meat. You could even add more vegetables if you want, to stay with the Santa Fe theme: jicama, beans, avocado, tomato or grated carrots. I found that I didn't need to use all the dressing on the salad, and I wanted a little more crunch, so I added some lettuce, and now I think it's even better.

LOW-FAT SANTA FE SALAD

1 pound cooked white-meat chicken, cut into bite-size pieces

1 pound red potatoes, cooked and sliced

11/2 cups red and green bell peppers, chopped

1/2 red onion, chopped

1/4 cup fresh cilantro, chopped

11/2 cups corn, fresh or frozen

1 head romaine lettuce, chopped

DRESSING:

1 clove garlic

1/4 red onion

1/3 cup fresh cilantro

2 tablespoons fresh lime juice

1 tablespoon white vinegar (rice or wine)

1 teaspoon dijon mustard

1 teaspoon salt

1/4 teaspoon black pepper

1 teaspoon sugar

1/2 cup light mayonnaise

1/3 cup light sour cream

2 tablespoons water

1. In a large bowl, combine the chicken, potatoes, peppers, onion, cilantro and corn.

2. In a blender or food processor, while running, drop the garlic clove and red onion through the chute. Drop in the cilantro, then pour in the lime juice, vinegar, mustard, salt, pepper and sugar. Add the mayonnaise and sour cream. Thin with the water.

3. Pour 2/3 of the dressing over the potato mixture. To serve, place chopped lettuce on a plate, then place about 11/2 cups of the potato mixture on top and drizzle with remaining dressing (about 1 tablespoon).

Makes six servings.

Each serving contains approximately: Original recipe: 504 calories; 32 gm fat; 74 mg cholesterol; 1,096 mg sodium; 32 gm carbohydrates; 28 gm protein; 4 gm fiber. Revised recipe: 284 calories; 7 gm fat; 54 mg cholesterol; 538 mg sodium; 35 gm carbohydrates; 23 gm protein; 6 gm fiber.

http://pressherald.mainetoday.com/story.php?id=198384&ac=Food

Easy casserole can be easier on the body
by Jeanne Jones
Portland Press Herald

DEAR JEANNE: This is a family favorite. Can you lighten it? – Sara, Phoenix

RANCH CASSEROLE

2 cans cream of mushroom soup

1 can Rotel tomatoes

1 cup sour cream

1 cup milk

1 onion, chopped

1 pound chicken, cooked and shredded

1 bag (11 ounces) tortilla chips

2 cups grated cheddar or Jack cheese

Sliced black olives

Chopped tomatoes

Shredded lettuce

Mix together the soup, tomatoes, sour cream, milk and onion; add chicken. In a buttered 9-by-13-inch dish, layer 1/3 of the chips, 1/3 of the chicken and sauce, 1/3 of the cheese. Repeat layers, reserving some cheese for the top.

Bake 45 minutes to an hour, or until hot. Serve with olives, tomatoes and lettuce.

Makes 6 servings.

DEAR SARA: This is an easy and family-friendly dish. I have made it more body-friendly, yet it’s still tasty.It’s really easy if you have leftover chicken.

If you don’t have tomatoes and green chilies in one can, you can use a can of each or just a can of green chilies without adding many calories.

This is very rich, so the fresh chopped salad ingredients really complete the dish.

REDUCED-FAT RANCH CASSEROLE

2 cans (10 3/4 ounces) reduced-fat-and-sodium cream of mushroom soup

1 can tomatoes with green chilies

1 cup light sour cream

1 cup fat-free chicken broth or skim milk

1 onion, finely chopped

1 pound boneless, skinless chicken breast, cooked and shredded

11/4 cups reduced-fat Mexican cheese blend, divided use

12 corn tortillas, cut into 1-inch strips

Shredded lettuce

Chopped tomatoes

Sliced green onions

Sliced black olives (optional)

Preheat the oven to 350 F. Spray a 9-by-13-inch pan with nonstick cooking spray; set aside.

In a large bowl, mix together the soup, tomatoes and chilies, sour cream, chicken broth or milk and onion. Add the chicken, 1 cup of the cheese and the tortilla strips. Mix well to distribute the tortilla pieces evenly, and pour into the prepared pan.

Bake for 30 minutes, top with the remaining 1/4 cup cheese and bake another 15 minutes. Serve garnished with lettuce, tomatoes, green onions and olives. Makes 6 servings.

Each serving contains approximately: Original recipe: 819 calories; 56 gm fat; 163 mg cholesterol; 1,215 mg sodium; 44 gm carbohydrates; 36 gm protein; 4 gm fiber. Revised recipe: 372 calories; 10 gm fat; 65 mg cholesterol; 901 mg sodium; 39 gm carbohydrates; 28 gm protein; 4 gm fiber.

http://pressherald.mainetoday.com/story.php?id=199882&ac=Food

A great big cheese blintz for brunch, but better
BY JEANNE JONES
Portland Press Herald

DEAR JEANNE: This is a very good brunch dish, but I think it’s got too much fat. Will you lighten it for me? – Janis Frankel, Los Angeles

BLINTZ SOUFFLE

BATTER:

1/4 cup butter, softened

1/3 cup sugar

6 eggs

11/2 cups sour cream (12 ounces)

1/2 cup orange juice

1 cup flour

2 teaspoons baking powder


FILLING:

11/2 cups cottage cheese

11/2 cups ricotta cheese

1 package (8 ounces) cream cheese

2 egg yolks

2 tablespoons sugar

2 teaspoons vanilla extract

In a mixing bowl, cream butter and sugar. Add eggs, one at a time, beating well after each addition. Beat in sour cream and orange juice. Combine flour and baking powder; stir into egg mixture. Set aside. Combine filling ingredients in a mixing bowl. Beat until mixed.

Pour half of the batter into a greased 13-by-9-by-2-inch baking dish. Bake for 10 minutes.

Remove from oven and carefully top baked batter with the filling mixture. Pour the remaining batter over the filling. Bake, uncovered, at 350 F for 50 minutes or until a knife inserted near the center comes out clean.

Makes 10 servings.


DEAR JANIS: What a fabulous recipe! This really does taste like a great big cheese blintz, as the layers of batter on the top and bottom of the cheese mixture taste like the thin crepes that are used in a blintz.I was able to reduce the fat without changing the taste. If you use whole eggs instead of the substitute, add 20 calories, 2 gm fat and 85 mg cholesterol.I added a hint of lemon zest, but you could use orange zest or omit it completely. A great addition would be fresh fruit or a fruit spread.

REDUCED-FAT BLINTZ SOUFFLEBATTER:

2 tablespoons butter, softened

3 tablespoons sugar

2 tablespoons light sour cream

1 teaspoon vanilla extract

1/2 teaspoon lemon zest

1 cup liquid egg substitute (or 4 eggs)

11/4 cups all-purpose flour

2 teaspoons baking powder

1 cup low-fat (2 percent) milk


FILLING:

11/2 cups low-fat cottage cheese

11/2 cups low-fat ricotta cheese

8 ounces fat-free cream cheese

1/3 cup sugar

2 egg whites

11/2 teaspoons vanilla extract

Preheat the oven to 350 F. Coat a 9-by-13-inch pan with nonstick cooking spray and set aside.

In a medium to large bowl, beat together the butter and sugar. Beat in the sour cream, vanilla and lemon zest. Add the egg substitute a little at a time, beating well after each addition.

Combine the flour and baking powder, and add alternately with the milk. Do not overbeat at this point.

Pour half of the batter into the prepared pan. Bake for about 8 minutes, or until barely firm.

In a medium to large bowl, beat the cottage cheese, ricotta cheese, cream cheese and sugar together. Add the egg whites and vanilla, and continue beating until thoroughly combined. Set aside.

Remove the pan from the oven and carefully spread the cheese mixture over the bottom layer of batter. Add the remaining batter on top.

Bake for about 35 to 40 minutes more, or until a sharp knife inserted into the center comes out clean. Serve hot or at room temperature; refrigerate leftovers.

Makes 10 servings.

Each serving contains approximately: Original recipe: 434 calories; 29 gm fat; 244 mg cholesterol; 442 mg sodium; 25 gm carbohydrates; 17 gm protein; trace of fiber. Revised recipe: 229 calories; 4 gm fat; 25 mg cholesterol; 589 mg sodium; 28 gm carbohydrates; 18 gm protein; negligible fiber.

http://pressherald.mainetoday.com/story.php?id=201040&ac=Food&pg=1

Fear not the zucchini avalanche
By JEANNE JONES
Portland Press Herald

DEAR JEANNE: Everyone loves this soup. It is so easy, and it's great for summer -- to use the zucchini and because it can be served hot or cold. Can you lighten it? -- Lina M., Oxnard, Calif.

CREAM OF ZUCCHINI SOUP

1 1/2 pounds zucchini, chopped

1 carrot, grated

3 cups water

5 chicken bouillon cubes

1 onion, chopped

1/2 stick butter

4 sprigs fresh dill

1 cup whipping cream

Salt and pepper to taste

Sour cream for garnish

Boil the zucchini and carrot in the water and chicken bouillon cubes. Saute the onion in the butter. When the zucchini is tender, add the onion, then blend until smooth; add the dill, then add the cream. Salt and pepper to taste. Garnish with sour cream.

Makes four servings.


DEAR LINA: There are ways to use that zucchini other than by making bread! This soup is delicious -- a real treat for backyard zucchini growers.

LIGHT CREAM OF ZUCCHINI SOUP

1 teaspoon olive oil

1 onion, chopped

1 1/2 pounds zucchini, chopped (about 5 cups, or 6 small)

1 carrot, grated

3 cups fat-free chicken broth

4 large sprigs fresh dill

1 cup fat-free half-and-half or evaporated skim milk

1/4 cup light sour cream

4 small sprigs fresh dill for garnish, optional

1. Heat the olive oil in a large saucepan. Add the onion and cook, stirring frequently, until soft and translucent. When softened, add the zucchini, carrot and chicken broth. Cook, covered, for about 15 minutes, or until very tender.

2. Allow to cool, then transfer the mixture to a blender in batches, being careful not to fill more than halfway, and using a towel to hold down the lid with your hand. Blend with the dill until smooth.

3. Return to the pan and add the half-and-half or evaporated milk and heat to the desired temperature, or cool to serve cold.

4. Garnish each serving with a 1-tablespoon dollop of sour cream and a small sprig of fresh dill, if desired.

Makes four servings.

Each serving contains approximately: Original recipe: 430 calories; 41 gm fat; 126 mg cholesterol; 1,641 mg sodium; 14 gm carbohydrates; 6 gm protein; 3 gm fiber. Revised recipe: 121 calories; 3 gm fat; 5 mg cholesterol; 94 mg sodium; 11 gm carbohydrates; 6 gm protein; 3 gm fiber.

http://pressherald.mainetoday.com/story.php?id=203253&ac=Food

Lose the mayo for guilt-free potato salad
By JEANNE JONES
Portland Press Herald

DEAR JEANNE: This potato salad is so easy and so good -- the only problem is all that mayonnaise. Can it really taste good without all the fat? -- Patricia A., Springfield, Mass.

POTATO SALAD WITH DILL

2 pounds red potatoes

1 cup mayonnaise

2 tablespoons oil

2 tablespoons vinegar

2 teaspoons salt

1/2 teaspoon pepper

1 bunch scallions, chopped

2 tablespoons fresh dill

Cook the potatoes in their skins until done. Cut into bite-size pieces. Add the rest of the ingredients and stir. Chill.

Makes six servings.

DEAR PATRICIA: This sure is easy and good. There is no reason to peel the potatoes -- just give them a good scrub. A bunch of scallions (also known as green onions) can vary in size. Use as many as you prefer, approximately four to six. Fresh dill is also called "dill weed." Use only the feathery green leaves, not the seeds.

LIGHT POTATO SALAD WITH DILL

2 pounds red potatoes

1/4 cup light mayonnaise

1/2 cup low-fat plain yogurt

2 tablespoons vinegar

1 teaspoon salt

1/2 teaspoon pepper

1 bunch scallions (green onions), chopped

2 tablespoons fresh dill, chopped

1. In a large pot, cover the potatoes with water and boil for about 20 minutes, or until a sharp knife meets no resistance when inserted into the center of a potato.

2. While the potatoes cook, combine the mayonnaise, yogurt, vinegar, salt, pepper, scallions and dill in a large bowl.

3. Drain the water from the potatoes and cut them into chunks or thick slices. Add the potatoes to the mayonnaise mixture. Combine and chill.

Makes six servings.

Each serving contains approximately: Original recipe: 424 calories; 36 gm fat; 13 mg cholesterol; 929 mg sodium; 28 gm carbohydrates; 4 gm protein; 2 gm fiber. Revised recipe: 158 calories; 2 gm fat; 5 mg cholesterol; 429 mg sodium; 31 gm carbohydrates; 4 gm protein; 3 gm fiber.

http://pressherald.mainetoday.com/story.php?id=204389&ac=Food

Cook It Light: Reinvented blondies still as sweet
By JEANNE JONES
Portland Press Herald

DEAR JEANNE: My friend George calls these his "diabetic coma brownies." There's enough sugar to cause one! But they are delicious. Is it possible to cut the sugar and butter? Could baking Splenda be used? Thanks for your help. – Mrs. T. Nakamura, Oceanside, Calif.

ORANGE BROWNIES

1 1/2 cups all-purpose flour

2 cups sugar

1 teaspoon salt

1 cup (2 sticks) butter

4 eggs

2 teaspoons pure orange extract

1 teaspoon grated orange zest

GLAZE:

1 cup confectioner's sugar

2 tablespoons orange juice

1 teaspoon grated orange zest

Preheat oven to 350. Grease a 13- by 9 by 2-inch pan and set aside. In a mixing bowl, stir together flour, sugar and salt. Add butter, eggs, orange extract and orange zest, and beat with a hand-held mixer until well-blended. Pour batter into prepared pan and bake for 30 minutes, or until a light golden brown and set. Remove from oven and pierce top of entire cake with a fork.

For glaze: Combine all ingredients in a bowl, stirring until smooth. Pour glaze over cake. Cool cake and cut into squares.

Makes 24 servings.

DEAR MRS. NAKAMURA: Yes, this is sweet, rich and delicious. Sometimes you can have too much of a good thing, and this is one example. I reduced the fat and sugar, and I still came out with a great-tasting result. I think the name is a little misleading, though, because usually this version of a "brownie" with no chocolate is called a "blondie." So I think I'll rename my new version Orange Blondies. I tested the recipe by grinding up the oatmeal myself in the blender; you will have a little less than a cup of oat flour if you grind a cup of oatmeal. The sugar in the recipe (excluding the glaze) adds about 40 calories to each serving, so if you replace it with sugar substitute, you will save that many calories, but I have not tried this recipe with it.

REDUCED-FAT ORANGE BLONDIES

6 tablespoons butter, softened

1 1/4 cups sugar

2 eggs

1 egg white

2 teaspoons orange extract

1 teaspoon grated orange zest

1/2 cup nonfat yogurt

1 cup all-purpose flour

1 cup oatmeal, ground into flour in a blender

1/4 teaspoon salt

1 teaspoon baking powder

GLAZE:

1 cup powdered sugar

2 tablespoons orange juice

1 teaspoon grated orange zest

1. Preheat the oven to 350. Spray a 9- by 13-inch pan with nonstick cooking spray. Set aside.

2. Beat the butter and sugar together with a mixer until thoroughly mixed. Add the eggs and egg white, one at a time, beating well after each addition. Add the extract, zest and yogurt, and beat well.

3. Mix together the flour, ground oatmeal, salt and baking powder, and add to the egg mixture, beating until thoroughly mixed. Pour into the prepared pan and smooth the top.

4. Bake for about 25 minutes, or until light brown around the edges.

5. To make the glaze, combine the powdered sugar, orange juice and zest.

6. With a fork, poke holes into the top of the hot cake, pour the glaze over while hot and smooth evenly over the top. Cool.

Makes 24 servings.

Each serving contains approximately: Original recipe: 194 calories; 9 gm fat; 56 mg cholesterol; 179 mg sodium; 28 gm carbohydrates; 2 gm protein; trace of fiber. Revised recipe: 128 calories; 3 gm fat; 26 mg cholesterol; 86 mg sodium; 22 gm carbohydrates; 3 gm protein; 1 gm fiber.

http://pressherald.mainetoday.com/story.php?id=206783&ac=Food

Tomatoes will simply transport you
By BROOKE DOJNY
Portland Press Herald



A loaf of bread, a basket of tomatoes, a head of garlic ... and perhaps add butter and good olive oil to the list, because that's all you really need in order to create some of the season's finest – and absolutely simplest – dishes.

Start with a loaf of country bread from one of several excellent artisan bakers in Maine, use any combination of colors of the ripest and juiciest tomatoes (red Brandywines, Prudence Purples, Green Zebras and yellow Pineapples are good), break into a head of ultra-fresh garlic – and it's height-of-summer eating at its very best.

SCALLOPED TOMATOES WITH GARLIC CRUMBS

After you've had tomato salads several nights running, try this delectable, lightly cooked dish. It's great with anything grilled or on its own with some cold leftover chicken or ham.

4 cups fresh bread crumbs (see note)

2 tablespoons chopped parsley

2 tablespoons chopped fresh oregano or marjoram

1 large garlic clove, minced

1/2 teaspoon salt

1/2 teaspoon freshly ground black pepper

8 tablespoons melted unsalted butter

6 large ripe tomatoes, cored and sliced about 1/2-inch thick

Preheat oven to 375 degrees.

In a bowl, combine crumbs, parsley, oregano, garlic and salt and pepper. Drizzle with melted butter and toss to combine.

Spread half the crumbs evenly in the bottom of a shallow 2-quart baking dish (such as an 11- by 9-inch dish) and press down firmly to make an even layer.

Bake in preheated oven until golden, about 10 minutes. (The crust can be prepared up to three hours ahead, covered loosely and held at cool room temperature.)

Arrange a layer of sliced tomatoes over the crust and sprinkle with more bread crumbs. Repeat until all the tomatoes are used, ending with a layer of crumbs.

Preheat the oven to 375 again if necessary.

Bake casserole uncovered until tomatoes just begin to soften, juices begin to run and crumbs are golden, about 20 minutes.

Makes six to eight servings.

Note: Tear four or five slices of good-quality bread into pieces and whir in a food processor to make crumbs.

NO-COOK TOMATO TREATS

The recipes are listed in order from the most basic Pan Con Tomate to the slightly more involved Bruschetta, to Panzanella, a whole meal in a bowl.

PAN CON TOMATE: Toast thick slices of country bread and, while still hot, rub with cut halves of garlic cloves, drizzle lightly with good, fruity olive oil, and sprinkle with sea salt. Rub halved very ripe tomatoes, cut sides down, over surface of bread, squeezing pulp onto bread as you go. Sprinkle with a little more sea salt and eat. (This recipe is from Spain.)

TOMATO BRUSCHETTA: Core three to four large tomatoes – several colors if possible – and dice them. Combine in a bowl with several slivered basil leaves and salt and freshly ground pepper to taste. Slice enough country bread (depends on diameter) to hold tomatoes and toast, broil or grill until very lightly colored but still somewhat soft. Rub with cut halves of garlic cloves and drizzle with olive oil. Heap tomatoes on bread and serve as is or add some shaved Parmesan or crumbled goat cheese.

PANZANELLA (ITALIAN BREAD SALAD): Preheat oven to 350 degrees. Rub several slices of good country bread with cut halves of garlic and tear into rough 1 1/2-inch pieces to make about 5 cups. Spread onto a baking sheet and bake, shaking pan once or twice, until pale golden, about 10 minutes. Transfer to a bowl and add four large ripe tomatoes, cored and diced, 1/3 cup good olive oil, 3 tablespoons balsamic vinegar, 1/3 cup torn basil leaves, and about 1/2 teaspoon salt and 1/4 teaspoon pepper. Toss well and set aside for a few minutes to allow the bread to soften a bit before serving. Good additions: diced cucumbers or bell peppers, capers, mozzarella cubes, black olives, etc.

http://pressherald.mainetoday.com/story.php?id=206781&ac=Food

Cook It Light: Crab salad can be enjoyed without guilt
By JEANNE JONES
Portland Press Herald

DEAR JEANNE: This salad is so good, but I always feel guilty making it. Can you make it healthier? – Diane P., Atlanta

CRAB AND RICE SALAD

1 (7 1/2-ounce) can crabmeat

3 cups cooked rice

1 (10-ounce) package frozen small peas, cooked

4 stalks celery, finely chopped

1/3 cup sliced green onions

1/2 cup sour cream

1 cup mayonnaise

1 tablespoon salad seasoning

1 tablespoon fresh lemon juice

Salt and pepper to taste

Bibb lettuce leaves

Curry powder for garnish

Combine crab, rice, peas, celery, green onions, sour cream, mayonnaise, salad seasoning, lemon juice, salt and pepper. Chill 24 hours. Serve on a leaf of lettuce and sprinkle lightly with curry powder.

Makes 4 servings.


DEAR DIANE: I have revised this delicious, light-tasting yet filling salad to be really as light as it seems. To lower the sodium, I recommend that you look for a salt-free seasoning to use; there are many combinations available, or use your favorite herbs, fresh or dried.

LIGHT CRAB AND RICE SALAD

1/2 cup light sour cream

3/4 cup nonfat mayonnaise

1 tablespoon salt-free seasoning or chopped fresh herbs

1 tablespoon fresh lemon juice

1/4 teaspoon freshly ground black pepper

1/3 cup sliced green onions

4 stalks celery, finely chopped

1 package (10 ounces) frozen small peas, thawed

1 can (7 1/2 ounces) crabmeat

2 cups cooked brown rice

Bibb lettuce leaves

Curry powder for garnish

In a large bowl, mix together the sour cream, mayonnaise, salt-free seasoning, lemon juice and pepper. Add the green onions, celery and peas, and mix. Add the crabmeat and rice, and mix until thoroughly coated.

Refrigerate for several hours, until well chilled. Serve on lettuce leaves. Sprinkle lightly with curry powder if desired. Makes 4 servings.

Each serving contains approximately: Original recipe: 749 calories; 54 gm fat; 73 mg cholesterol; 1,115 mg sodium; 53 gm carbohydrates; 19 gm protein; 5 gm fiber. Revised recipe: 298 calories; 3 gm fat; 47 mg cholesterol; 687 mg sodium; 46 gm carbohydrates; 18 gm protein; 6 gm fiber.

http://pressherald.mainetoday.com/story.php?id=207952&ac=Food

Cook It Light: Imperial flavor? It's in there
By JEANNE JONES
Portland Press Herald

DEAR JEANNE: As we have aged, we cannot have some of the meals we used to, due to cholesterol problems and high blood pressure. I really miss having these kinds of indulgent dishes; can you make it so that we can still enjoy this chicken dish without all the fat and cholesterol? – Sue D., Sarasota, Fla.

CHICKEN IMPERIAL

4 large chicken breasts, boned and skinned

1/4 cup flour

1/2 cup butter

1 pound mushrooms, quartered

1 tablespoon minced onion

1/4 cup dry sherry

1 cup heavy cream

1 1/2 teaspoons salt

1/8 teaspoon pepper

On wax paper, coat the chicken with 1/4 cup flour. In a large skillet over medium heat, cook chicken in butter until lightly browned on both sides. Set aside. Cook mushrooms and onion in skillet with drippings, stirring often. Stir in sherry, cream, salt and pepper. Return chicken to skillet, cover, simmer on low heat 20 minutes. Remove chicken to warm platter. Spoon sauce over chicken.

Makes four servings.

DEAR SUE: Yes, butter and heavy cream are delicious, but very high in fat. You can use either evaporated skim milk or fat-free half-and-half to replace the cream – just make sure to thicken the sauce with flour, or half the amount of cornstarch or arrowroot, whichever you prefer, or the sauce will appear curdled.

LIGHT CHICKEN IMPERIAL

4 boneless, skinless chicken breasts

2 tablespoons lemon juice

1 tablespoon olive oil

1/2 small onion, minced

1/4 cup fat-free chicken broth or water

1 pound mushrooms, quartered or sliced

2 cloves garlic, minced

1/4 cup dry sherry

1 tablespoon cornstarch

1 1/2 cups fat-free half-and-half or evaporated skim milk

1/2 teaspoon salt

1/4 teaspoon pepper

1. Spray a large skillet with nonstick spray. Place over medium-high heat and add the chicken breasts. Cook for 3 minutes, or until lightly browned; turn over and cook on the other side until lightly browned, 3 more minutes. Sprinkle the lemon juice over the chicken, cover the pan and reduce the heat to medium-low. Cook for about 10 more minutes, or until no longer pink inside.

2. Remove the chicken to a plate and cover with foil. Turn the heat back up to medium-high. Add the olive oil and the onion. Pour enough of the broth or water into the pan to deglaze. Scrape all the browned bits off the bottom of the pan. Add the mushrooms and garlic, and cook for 4 to 5 minutes. Add the sherry and bring to a boil.

3. Dissolve the cornstarch in the half-and-half and add to the mixture. Add the salt and pepper, and bring to a boil, stirring constantly, until thickened. Serve immediately over the chicken breasts.

Makes four servings.

Each serving contains approximately: Original recipe: 683 calories; 50 gm fat; 248 mg cholesterol; 1,153 mg sodium; 13 gm carbohydrates; 42 gm protein; 2 gm fiber. Revised recipe: 318 calories; 7 gm fat; 86 mg cholesterol; 438 mg sodium; 18 gm carbohydrates; 34 gm protein; 2 gm fiber.

http://pressherald.mainetoday.com/story.php?id=209311&ac=Food